Hip thrust 18-15-12 reps

Banded Bent Iso Row: 3 x 12-15 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM 20
1. 20 m walking lunges
2. 10-15 cal erg
3. 10-12 wall ball
4. 10-12 burpee

Strength:

16-14-12
Goblet squat
KB Deadlift (2 KB)
Bulgarian split squat

After each round: 20 dead bug

AMRAP 6

1000/800m Row
12 Front Squat
Max Bar Facing Burpees

AMRAP 6

1000/800m Row
12 Front Squat
Max Burpee To target ( 6 " )

AMRAP 6

1000/800m Row
12 Front Squats
Max Burpee Pull Ups

AMRAP 6

1000/800m Row
12 Front Squats
Max Burpee Box Jumps 24"/20"

70/47,5kg

• Settle into a pace on the rowe that you'll be able to hold for about 4:00 during each AMRAP. This is likely about 5-10 s slower than you 2k pace. This is more of recovery row than a place to push.

• You are likely going to bank bank more reps in the beginning of this workout than the end. Even though this is the case let's still put our full effort and focus on the burpees each amrap as these are what contributes to our score.

10 Minutes of Jump Rope Or Single Leg Skill Practice

Emom10, alternate between a & b:
a) 10-15 plate sit up
b) 20-30 russian twist

For time:
20-18-16-...-4-2 Db Snatch (22,5 / 15)
10-9-8-...-2-1 Wallball (9 / 6)

TC: 12 min

Got the inspiration from this blog: http://crossfitchronicle.blogspot.com/2010/01/man-maker-madness.html

I didn't have a medicine ball so I subbed in air squats.

50 Air Squats
50 Sit Ups
30 Man-Makers
30 Air Squats
30 Sit Ups
20 Man-Makers
20 Air Squats
20 Sit Ups
10 Man-Makers
10 Air Squats
10 Sit Ups

Men's RX is 35lb dumbbells, I used 25lb dumbbells.

Would have preferred to make it to the box today and start the new year right, but happy with the workout.

For Time:

Buy in Row 1000/900m

3 Power Clean 80/55kg
9 Devils Press
2 Power Clean 90/65kg
9 Devils Press
1 Power Clean 100/75kg
9 Devils Press

Cash Out Row 500/450m