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Wednesday January 13’th

“Filthy 50”For Time:50 Box Jumps (24/20)50 Jumping Pull Ups50 KB Swings (16kg/12kg)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Hip Extensions or Barbell Goodmornings50 Wall Ball Shots (20/14) (10’/9′)50 Burpees50 Double Unders

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Monday January 11’th

For Time:3 Rounds:15 Strict Handstand Push Ups200m KB Farmers Carry (53/35 per hand)immediatly into..4 Rounds:10 Burpees to 6″ target30′ Handstand Walk

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Tuesday January 12’th

1 Set of Max Strict Pull upsthen..3 Sets 0f50% max reps from part one*rest 1:30 to 2:00 Between sets 15 min EMOM:1- 20/16 cal Row2- 15 GHD sit ups3- Rest

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Saturday January 9’th

For Time (with a Partner):40 push ups30 Pull-ups15 Hang Power Cleans (185/135)*After partner 1 finishes, partner 2 goes After partner 2 finishes, partner 1 does:50 Push Ups40 Pull-ups15 Hang power cleans (205/145)*After partner 1 finishes, partner 2 goes

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Tuesday January 4’th

EMOM for 10 min:2 squat cleans For Time:30-25-20-15-10Unbroken Wall Ball Shots (20/14) (10’/9′)*12 Unbroken toes to bar between each set*Wall Balls and Toes to Bar should be unbroken attempts. Every time you break, 7 burpee penalty¬†

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Monday January 4’th

For Time:50 Dumbbell Snatches, alternating (50/35)40 Single arm Dumbbell Thrusters (50/35)30 Burpees Accessory:Every 3 min. for 15 min. (5 sets):6-10 Unbroken strict pull ups10/10 Single-arm dumbbell floor press

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Saturday January 2’nd

20 min EMOM:Minute 1- Row for cals.Minute 2- RestMinute 3- Deadlift for max repsMinute 4- Rest Deadlift Weights:Set 1- 185/125Set 2- 225/155Set 3- 245/165Set 4- 275/185Set 5- 315/205

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