Monday Jan 7
Bench Press
Work to a Heavy 6RM
DB Prone Row 3×8
AMRAP 5
5 Push Up
10 KB Swing 53/35
Tuesday Jan 8
10 Rounds
10 Wallball 20/14
10 Box Jump Over 24/20
30 Double Unders
Wednesday Jan 9
Front Squat
3×6 @ 70%
Grace
For Time:
30 Clean And Jerks 135/95
Thursday Jan 10
AMRAP 4
21/18 Cal Row
21 Burpee
21 Pull up
rest 4
AMRAP 4
15/12 Cal Row
15 Burpee
15 T2B
rest 4
AMRAP 4
9/6 Cal Row
9 Burpee
9 C2B
Rest 4
Friday Jan 11
Every 90s x 6
5 Strict HSPU
For Time
150 Jump Lunge
EMOM-3 Devil Press 50/35
Saturday Jan 12
Partner WOD
1st 6 min
Max cal row
2nd 6 min
Max 6 Rep Power Snatch
3rd 6 min
Max cal row
4th 6 min
Max 6 Rep Back Squat
Sunday Jan13
KB Romanian Deadlift
4×10
5 RFT
15 Box Jumps (24″/20″)
12 Toes to Bar