18January2016 – Monday

A. Strength – Every 90sec. for 10 rounds:
1 Snatch Balance + 2 OHS
*Climbing

B. WOD – 15min. AMRAP:
200m Run
20 KBS (53,35)
20 Pushups

C. Extra – Open Prep: 4min. AMRAP x2:
750/500m Row
*Max MU’s or C2B in remaining time
*Rest 3min. between each round

19January2016 – Tuesday

A. WOD – 5rds:
15 Box Jumps (24,20)
15 GHD Situps
15 Cal. Row

B. Extra – Rope Climb Technique

20January2016 – Wednesday

A. Strength – 15min. to work to a 7-rep heavy front squat from the floor

B. WOD – 10min. AMRAP:
10 DL (185,125)
1 Rope Climb
10 Bar Facing Burpees

21January2016 – Thursday

A. WOD – 10min. EMOM: :45 ON/ :15 OFF
Even- ME Cal. Row
Odd- ME DU’s

B. Extra – Kettlebell Swing Technique

22January2016 – Friday

A. WOD – Open Workout 12.5 7min. AMRAP:
3 Thrusters (95,65) 3 C2B
6-6,9-9,12-12 and so on

B. Extra – 10min. E2MOM:
3 Split Jerks