Friday 01 January
On a 19:00 Clock
18-15-12-9-6-9-12-15-18
Overhead Squats 95/65
Pullups
With remaining time, build to 1rm Clean
On a 19:00 Clock
18-15-12-9-6-9-12-15-18
Overhead Squats 95/65
Pullups
With remaining time, build to 1rm Clean
Strength
20 Minutes to Find 5rm Sumo Deadlift
AMRAP 9
9 Sumo Deadlift High Pull 75/55
18 Abmat Situps
27 Double Unders
AMRAP 8
4 C2B Pullups
6 Thrusters 95/65
8 Box Jumps 24/20
Rest 1 Minute
AMRAP 6
4 C2B Pullups
6 Thrusters
8 Box Jumps
Rest 1 Minute
4 C2B Pullups
6 Thrusters
8 Box Jumps
For Time
4000m/3500m Row
* Every 5:00, Starting at 5:00, 15 Hand Release Push-ups
400m Single Arm Farmer’s Carry 53/35
25 Burpees/25 Hang Power Snatches 75/55
300m Single Arm Farmer’s Carry
20 Burpees/ 20 Hang Power Snatches
200m Single Arm Farmer’s Carry
15 Burpees/ 15 Hang Power Snatches
100m Single Arm Farmer’s Carry
10 Burpees/10 Hang Power Snatches
“Loredo”
6 Rounds For Time
24 Air Squats
24 Pushups
24 Walking Lunge Steps
400m Run
3 Rounds For Time
800m Run
8 Muscle Ups
4 Rounds For Time
16 Shoulder to Overhead 115/75
80 Double Unders
E2MOM X 10 Rounds
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
Build to Heavy
AMRAP 18
21/18 Cal Row
10 Handstand Pushups
15/12 Cal Row
8 Handstand Pushups
9/6 Cal Row
6 Handstand Pushups
