Metcon:

8min AMRAP
1 Ring Musle Ups
1 Box Jump Over
1 Strict HSPU

*Rest 2 min, then

8min AMRAP
1 C2B
1 Box Jump Over
1 Shoulder to Overhead (135/85)

*All reps increase by 1 each round

Strength/Skill:

Deadlifts

Metcon:

For Load and Time:
3 Rounds:
5 Jerks
50 DUs
10 Cleans
300m Run
15 Deadlifts
10 Bar Over Burpees

Strength/Skill:

Overhead Squats

Metcon:

“Josh”
21 OHS (95/65)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Rest, then
Max GHD Sit Ups in 2 minutes

REMINDER: We are only hosting 1 class today at 9am!

Metcon:

“New Years Countdown”
10-9-8-7-6-5-4-3-2-1
-Hang Clean + -Jerk (115/75)
-Box Jumps
-Push Ups
-Sumo Deadlift High Pull

Strength/Skill:

Bench Press

Metcon:

21-15-9
Wall Balls
Pull Ups

Immediately into:
21-15-9
HSPUs
Alt. Pistol Squats