A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Please compare your results to January 5, 2016.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

2min ME row
1min rest
5 min EMOM
5 strict pull ups
5 front squats 60kg/40kg
1min rest
2 min ME row

Focus: Front Squat – 8 Minute Warm Up w/ light load then 7 x 2 building to 2 RM

Metcon: Open WOD 12.1 For Total Reps:

7 Minutes Max Burpees (L3 find a spot on the rig or alter muscle up ring height to create a target 6 inches above your finger tips with arms extended above your head. Touch the target at the top of your jump with each rep)

Score = 2RM / Total Reps

A) Snatch
With a running clock, and warming up with nothing more than an empty bar…
A. 5 mins to establish a heavy Muscle Snatch
B. 5 mins to establish a heavy Snatch Balance
C. 5 mins to establish a heavy Hang Squat Snatch
D. 5 mins to establish a heavy Squat Snatch

B) 20 min emom
1 min: 5 x c & j 50/30 kg (+1 every round)
2 min: 10 box jump (+ 2 every round)
3 min: 10 toes to bar (+1 every round)
4 min: 30 du
5 min: rest

Eli vikalla kiekalla tulee yhteensä 8 clean & jerkkiä jne. Tähtää et kaikki liikkeet menis unbroken

C) Cool down
Row 10 min/mobility

4 x 4min AMRAP and total of 2 rounds.

1. Bear complex 43/30 kg, alternating
2. DL 85/60kg, partner in handstand hold
3. Abmat sit-up, alternating
4. Assault bike (cal)

Rest 2 min between exercises and 4 min between rounds!!!
Score is your total reps.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(16) choose one or two
box squat 5x2 hvy
floor/strict press 5x2
deadlift-work up to hvy

Metcon (15)
5rds
5 inverted burpees
10 box jump/step ups 24/20
5/10/15 x2

Metcon-comp(12)
1000m row
10 bar muscle ups

Finisher
50 cross crunch
stretch and roll

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run

10s curve
10s skier
sprint to front of gym
2 [jumping] underswitch per direction
30-45s rest

10s curve
10s skier
sprint to front of gym
2 side kick throughs per side
30-45s rest

10s curve
10s skier
sprint to front of gym
2 front step per side
30-45s rest

15s curve, 20s, 25s
15s skier, 20s, 25s
3 per side, 4, 5

20s, 20s, 5 from there on out

Front Squat 4x4

A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.