8 min EMOM: 2 Tng’ Squat Cleans

For Time:
Elizabeth:
For Time: 21-15-9:
Squat Cleans (95/135)

3-3-3-2-2-2-1-1-1 Jerk

4 RFT:
12 Double DB S2OH (35/50)
12 T2B

20 min AMRAP:
75 DU 150 SU
18 C2B
18 Double DB Box Step Ups (35/50, 20/24)
18 HSPU

For Quality: 10 min
10 Pistols
1-3 Pullovers
:30 HS Hold

8 min Max load on the Complex:

4 DL
3 HPC
2 FS

Heaviest load Score 1

7 RFT:
7 DL (105/155)
7 Hang Power Cleans (105/155)
7 Front Squats (105/155)
Rest 1:00 between rounds.

Score 2 is total time.

@ Home WOD with Board and Video in Email

Live by Burpee to start the new year!!! Let's crush some goals in 2024!

DL 5-5-5
Front Squat 5-5-5

Post: 10-12 min For Quality:
10 SHSPU
10 SPU
5 ST2B

12 min Snatch EMOM:
1 Power Snatch
Regrip
1 Squat Snatch

18 min AMRAP:
21 Snatch (75/115)
15 Cals on Machine
9 WW

20 min to build in load on the following complex:
1 Clean
2 FS
3 Jerks

10 min AMRAP:
10 S2OH (105/155)
10 C2B
10 T2B

See board & video from email for details.

18 min AMRAP:
40 Jumping Jacks
30 Lungsters
20 Strict Push Up Burpees

3-4x For Quality:
20 Plank Push Ups
20 Hollow rocks
20 Hip Bridge
:30 Forearm plank hold

REST DAY - MERRY CHRISTMAS - GYM CLOSED

Partner WOD: One person is always rowing, one person working through reps. Switch as needed.

On a 28 min Clock:
Max Cal Row - Score 1

Max Reps - Score 2
150 WB (14/20, 9/10’)
100 T2B
50 Double DB Devils Press (35/50)
IRT: Max Rep Med Ball Box Step Ups (14/20, 20/24)

18 min AMRAP:
3x: Complex:
1 Double DB Front Rack Step Back Lunge R
1 Double DB Front Rack Step Back Lunge L
2 Double DB Thruster
3 Double DB S2OH
4 Double DB Box Step Overs
5 Double DB DL

Then:
20 50' Shuttle Runs

2 Rounds for Max Reps - 3 min at each movement

Rope Climbs
Assault Bike Cals
Ring Dips
Box Jump Overs (20/24)

4 min rest between rounds

DL 3-3-3-3-3-3-3

10 min AMRAP:
5 WW
10 DL (185/275)
55 DU

25 min AMRAP:
25 Thrusters (65/95)
25 BFOB
25 Squat Snatch (65/95)
25 C2B