1/31/18: Wednesday

Strict Press and Supine Rows

5 Rounds for reps

Max reps Strict Press @ 50% of bodyweight

Max reps horizontal pull-ups using bars in the racks

Burpee Box Jump and Double-unders

10 Minute AMRAP

7 Strict Burpee (no flop push-up) Box Jump (30/24)

40 Double-unders

1/29/18: Monday

Back Squat 1×20

Back Squat for load:

#1: 20 reps

Overhead Squat and Toes to Bar EMOM

10 Minute EMOM

7 Overhead Squats (95/65)

7 Toes to Bar

*Score completed rounds, 10 is a perfect score*

1/26/18: Friday

Open Skills Work

20 minutes to work your weaknesses!

Open 11.5

Complete as many rounds and reps as possible in 20 minutes of:

• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)

• 10 Toes to bar

• 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target)