10-8-6-4-3-2 Front Squat

3 RFT:
75’ Double DB Walking Lunge
11 Wall Walks

8 Rounds with Purpose:
3-10 Unbroken BMU
5 Unbroken Thrusters AHAP
12 Box Jump Overs AFAP
2 min Rest between rounds

10-8-6-6-8-10
Superset:
DL
Double DB Strict Press
1:30-2 min Rest

6 min AMRAP:
20 KBS (35/53)
10 Lateral Bar Over Burpee

4 RFT:
20 Shuttle Runs
50 Air Squats

Post 12 min for Quality:
25-50’ HSW
2-6 RMU
1:00 Rest

12 min EMOM:
3 Hang Power Snatch

12 min AMRAP:
15 T2B
15 Cals on Machine

2 RFT:
50 Single Alt. Arm DB Snatch (35/50)
50 WB (14/20, 9/10’)

10 Build a heavy 3 rep Squat Clean

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