WOD

A) 2 Sets, with an empty bar do:
10 Thrusters
5 Jerk Dips
5 Split Press
5 Split Jerk

B) 4 Sets
Front Squat x2 + Split Jerk x2 @75-80% of C&J

C) For Time
21-15-9 reps of:
Front Squat (165/115)
Handstand Push-up
Toes To Bar

A) Coaches Choice Warm-up

B) 3 Sets of:
750m Row
rest 2 min
EMOM for 5 min do
Burpee x10
rest 5 min

A) Coaches Choice Warm-up

B) In Teams of 2 Complete
3 Rounds of
30 Synchronized Push-ups
30 Syncronized Overhead Plate In Place Lunges (45/35)
30 Syncronized Sit-ups
400 m Run

*Syncronized movement standards
**Push-up (both athletes chest must make contact with the floor at the same time and both athletes arms must lock out at the same time)
**Lunge (both athletes knees must make contact with the ground at the same time and both athletes must reach a locked out position of both legs at the same time)
**Sit-ups (both athletes must meet at the top of the sit-up at the same time)

A) 500 m Row @70%
+
10 Gymnastic Kips
10 Push-ups
10 Knee To Elbows
10 Wall Squats

B) For Time:
20 Burpee Box Jump Overs (24″/20″)
16 Squat Snatch (135/95)
20 Burpee Box Jump Overs
16 Muscle-ups
20 Burpee Box Jump Overs
16 Squat Clean Thrusters (135/95)

*REMINDER…Morning Classes ONLY Today*

A) Coaches Choice Warm-Up

B) 3 Sets Each for Time of:
40 Kettlebell Swings (55/35)
30 Wall Balls (20/14)
20 Ring Dips
Rest 7 Minutes

Wishing You All a Happy & Healthy New Year!

A) 2 Sets
Samson Stretch Lunge x50ft
Broad Jump x50ft
Wheelbarrow Walk w/Partner x100ft ea.

B) 3 Sets ea. for time of:
350 m row
20 Push-ups
10 Hang Power Clean (135/95)
20 Goblet Squats (55/35)
rest 5 min

A) Coaches Choice Warm-Up

B) 3 Sets
Lateral Handstand Wall Walk x5 ea. direction
7 Sec Ring Dip Negative x5
Hollow Rock x15

C) 2 Sets of
AMRAP in 2 min of:
Max Thruster (135/95)
rest 2 min

AMRAP in 2 min of
Max Cal Row
rest 2 min

AMRAP in 2 min of:
5 Box Jump Overs (24″/20″)
5 Pull-ups
rest 2 min

*Score total reps for entire workout

A) 2 Sets, with an empty bar do:
10 Thrusters
5 Jerk Dips
5 Split Press
5 Split Jerk

B) 4 Sets
Front Squat x3 + Split Jerk @70-75% of C&J

C) 5 Rounds for time of:
8 Deadlifts (225/155)
10 Burpee Over Bar
12 Toes To Bar