Conditioning:

15min AMRAP
60 x Double Unders
30/20 Cal Row
15 x Single Arm DB Trusters 22.5/15Kg

5 Min Rest:

15min AMRAP
60 x Double Unders
25/15 Cal Assault Bike
20m Single Arm KB walking lunges 24/16Kg

Scaling:
Scale DUs to 30 before going to singles
Scale DB and KB weights as needed

A little something for each Month of the year....

Jan: 31 KB swings 24/16kg
Feb: 28 Wall balls
Mar: 31 Pull-ups
Apr: 30 Sit-ups
May: 31 Power cleans 40/30kgs
Jun: 30 Box jumps
Jul: 31 Thrusters 40/30kgs
Aug: 31 Toes 2 bar
Sep: 30 HR Push-ups
Oct: 31 Air squats
Nov: 30 Burpees
Dec: 31 DUs

30min Time cap.....!

7 Rounds
Every 90 seconds

25 Double Unders
1 Cluster (Start at 60% of 1 RM)

Log weight of cluster

8 Min AMRAP of add 3

3 Thrusters
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar.........

40/30kg

12min EMOM

Odd - 3 x Front Squat
Even - 6 x Back Squat

@ 60% of 1RM

24 x EMOM

Min 1 - 1 Round of Cindy
Min 2 - 10 Hang Power Snatch 50/35kg
Min 3 - Max Cal Row/Assault Bike
Min 4 - Rest

Result is Cal

Overhead Squat 4-3-2-1
Work up to a heavy single

4 rounds for time:

21 KBS 24/16
15 Goblet Squat 24/16
9 Chest to Bar

Run up the Ski Jump in Lahti

Grip work...

5 Rounds for quality...
90sec Bicep Curl 20/15Kg Bar
30sec Rest
90sec Hang from bar
30sec Rest
90sec KB hold AHAP
2min Rest Between Rounds