Monday, 1/3/22:
A. Front Squat: 3 x 8 @ 65-70% Rest 2 min between
B. AMRAP 12:
30 Wall Ball Shots (20/14)
60 DU’s

Tuesday, 1/4/22:
A1. Pulling Options:
Option A: Pullup Negatives x 5 Reps @3211 Tempo, Rest 60 sec
Option B: 5 Weighted Strict Pullups @3211 Tempo (for those that have unassisted strict pullups)
A2. DB Floor Press x 8-10 Reps @ 3111 Tempo , Rest 60 sec x 3 sets
+
2 min on/1 min off x 5 Sets:
10/7 cal AB FAST PACE
Max Burpees in remaining time

Wednesday, 1/5/22:
A. E2MOM x 10 min: 1 Hang Power Snatch + 2 OHS
B. EMOM 12:
Min 1: 14-16 DB Snatches
Min 2: 10-15 Box Jump Overs (24/20)

Thursday, 1/6/22:
EMOM 21:
Min 1: 15/12 Cal Row
Min 2: 5 C&J (135/95)
Min 3: 10-15 TTB

Friday, 1/7/22:
A. DB Box Step Ups x 16 reps (total), Rest 90 sec x 3 sets
*box at knee height. DB at sides.*
B. AMRAP 14:
300m Run
3-4 Muscle Ups ( scale: 15 Pullups or C2B)
20 Russian KB Swings (70/53)

Saturday, 1/8/22:
A. In 8 Minutes:
Build to a tough Thruster single (from the floor)
+
Open WOD 17.5:
10 Rounds of
9 Thrusters 95/65 lbs
35 DUs

Sunday, 1/9/22:
With A Partner:
4 Rounds:
600m/500m Ski Erg
50 DB/KB Deadlifts (50/35)
50 Situps
*Reps Split However. Situps are NOT done together.*

**Please note: workouts subject to change without notice.**