A.) 12 Minutes build to a 3 RM touch and go Power Clean

B-1.) 4×5 Shoulder Press rest 30 seconds
B-2.) 4 x 10 Ring Row rest 60 seconds

C.) 2-k Row Time Trial

A.) 4×5 Deadlift. Rest 2 minutes between

B.) 5 Rounds, each for time of:
5 Thrusters @ moderate-heavy weight
7 Chest to Bar Pullups
9 Tire Flips
rest 2 minutes between rounds

Scaled Option
5 rounds each for time:
5 Thrusters
9 Pull-ups or Ring Rows
13 KB Swings
rest 2 minutes between rounds

C.) 40-60 Hollow Rocks

A.) 5×1 Three Position Power Clean +
1 Split Jerk after last clean

B.) “Grace”
30 Clean and Jerks for time @ 135/95#

A.) 3-3-3-1-1 Front Squat

B.) Build to a 5RM Shoulder Press

C-1.) 4×8 Front Rack Walking Lunges
C-2.) 4x 8-12 Strict Toes to Bar

A-1.) 4×7 Pendlay Row
A-2.) 4x 7-12 Ring Pushups
A-3.) 4x 15-20 Hollow Rocks

B.) 15 Minute AMRAP of:
10 Kettlebell Snatch (5 each arm)
10 Goblet Squats
10 Kettlebell Swings
10 Weighted Step-Ups @ 45#/35# to 20″ box

A.) 5-5-5-3-3 Hang Power Clean

B.) For Time:
30 Front Squats @ 115/75
30 Chest to Bar Pullups
30 Box Jumps @ 30″”/24″”
30 Wall-Ball Shots @ 20/14
30 Bar-Facing Burpees
30 Shoulder to Overhead @ 115/75
30 Toes to Bar

4 Rounds, each for time of:
500 meter row
10 Deadlifts @ light-moderate weight
15 Pushups
50 Double Unders

rest 2-3 minutes between rounds

A.) 5-5-5-3-3 Backsquat. Rest 2-4 minutes between

B.) 5 Rounds for time of:
10 Push Press @ 115/75
20 Russian Kettlebell Swings @ 70/53
25 Wall-Ball Shots @ 20/14

In Pairs, one working one resting. Each person does each exercise every round.

7 rounds of:
7 Deadlift (185/135)
7 Chest to Bar Pull-ups
7 KB Swings (53/35)
7 Burpees
7 OH Walking Lunges (7 each leg, 14 total)

Immediately after finishing the 7 rounds spend 10 to 15 minutes active recovery on rower, airdyne or jumping rope all at an easy pace.

Hope you all had a very Happy New Year!!! Classes are back in full swing as of Friday January 2nd. Come sweat out some of that holiday excess:)

Workout:
A1) Strict Pull-ups 4 x ME
A2) Turkish Get-ups 4 x 2 each arm

B) 15 minute AMRAP
30 Double Unders
10 Thrusters (115/75)
10 Toes to Bar
10 Box Jump Overs