January 21 - 25

Monday

E2MOM (5 rounds) 4 Tempo Back Squat [31X1] then E3MOM (4 rounds) 8 Barbell Hip Thrust 6 Bulgarian split squat (each leg)

WOD: AMRAP 16 min

32 KBS @ 53/35 24 goblet squat 16 box jump @ 24/20 8 burpee

Tuesday

40 sec on / 20 sec off

min 1: bar kip / muscle up attempt min 2: slow HSPU kip (no press) min 3: pullup negatives min 4: inverted burpee

WOD: 20 min AMRAP

'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullup

Wednesday

E2MOM (4 rounds) 3 hang power snatch then E2MOM (4 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: 4 rounds:

30 OH walking lunges 95/65 20 over-bar burpees

Thursday

E3MOM (6 rounds) 3 push press + 3 push jerk

WOD: For Time (teams of 2)

50 pullups 75 wallballs 100 Cal bike 75 KBS 50 T2B

Friday

E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: For Time (teams of 2)

3000m row

*one partner must be holding deadlift @ 205/155; alternate as frequently as necessary