20161231

3 Rounds, 1:00 each

Thruster, 30# dumbbells

Kettlebell Swing, 53#

Box Jump, 20"

Push Press, 30# dumbbells

Burpee

20161230

21-15-9

Thruster, 95#

Toes to Bar

Push Press - 5x3

Front Squat - 4x5

Deadlift - 5x5

Bench Press - 3x10

20161229

Run 26 minutes

20161228

Clean & Jerk - 5x3

Front Squat - 5x5

Bench Press - 5x5

20161227

Row :20, rest 2:00

Repeat until pace/form deteriorates

AMRAP 20:

20 Wall Ball 

20 Pull Ups

20 Burpee

20 Toes to Bar

20161226

Snatch - 5x3

Snatch Pull - 4x5

Front Squat - 5x5

AMRAP 7;

10 Power Snatch (75#)

10 Bar Facing Burpee 

Shoulder Press - 5x5

Bent Over Row - 5x12

Push Up - 5 sets

L Sit - 5 sets

20161225

Recovery Day