Wednesday, 1-16-19

Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Skill: Muscle ups 21 – 18 – 15 – 12 – 9: Burpees T2B

Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight 15-12-9 of KB/DB Power Cleans to Thrusters 53/35 Pull-ups If you are not using 53/35…. …Your rep scheme is 21-15-9.

0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean

Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories = Reps) Weighted Overhead Walking Lunge 45/25 Sledgehammer Swings Ab-Mat S/U’s Tire Flips

Strength: Back Squat Waves: 5 Reps AFAP 55%,65%,75% 60%,70%,80% AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs (20/14)

Strength: Deadlifts: 6X3 between 70 and 80%   8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20