1/24/18: Wednesday

1 Strict Handstand Push-up

20 Double-unders

2 Strict Handstand Push-up

20 Double-unders

*add 1 strict HSPU every round*

Chest to Bar, Snatch, Push Press AMRAP

10 Minute AMRAP

8 Chest to Bar Pull-ups

10 Alternating Dumbbell Snatch (50/35)

12 Single-arm DB Push Press (6 reps per arm)

1/23/18: Tuesday: 6:30pm

Power Clean 1×3

Power Clean for load:

#1: 3 reps

Power Clean and Burpee EMOM

Every Minute on the Minute for 8 Minutes

3 Power Cleans (205/145)

Max effort burpees in the remaining time

*score is total burpees across all 8 minutes*

1/19/18: Friday

Open Skills Work

Muscle-ups / Barbell Cycling Work / Pull-ups / or any other skills

Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots, 20# to 10’/14# to 9′

• 30 cleans, 135/95#

• 20 muscle-ups