Strength/Skill:

Squat Cleans (6 @ 90% Of 1 RM)

Then:

1 RM Front Squat

Then:

Front Squat 4×2 (@90% Of 1 RM)

Metcon:

4 Rounds, Each Round Is 4:30

400M Run

16 Wall Balls

Remaining Time: AMRAP Ring Muscle Ups

*Rest 1:30 Between Rounds

Strength/Skill:

Push Jerk

Metcon:

AMRAP 14:

10 Handstand Push Ups

10 Box Step Ups

30 Double Unders

Strength/Skill:

Deadlifts

Metcon:

4 Rounds For Time:

20 Pull Ups

15 Russian Twists (53/35)

10 Deadlifts (185/125)

200M Run

HAPPY NEW YEARS!

REMINDER: We Only Have 2 Classes Today, 10AM and 5PM!

Strength/Skill:

Back Squats

Metcon:

EMOM 15:

Min 1: 160′ Farmer Carry (53/35)

Min 2: 14 GHD Sit Ups

Min 3: AMRAP Back Squats (155/105)