Warm Up
2 laps
15 Body Weight Squats
15 Pass Throughs

Amp UP (as many reps as possible in 5 min)
9 Box Jumps (used stair)
6 Push Press (35lbs)
3 Toe Touch (Knee lift)

WOD-10, 6, 4, 2, 1 (1RM)
Power Clean-70lbs
Dead Lift-155lbs
Back Squat-65 (hard time doing the squats and getting low enough with proper form)

Sprint Intervals:

100m (curve work in spikes - cold and windy) - 8x100m - all reps done between 13.5 to 14.5. Rest 3 to 5 mins between reps

Deadlift 1 RM

Strength
5 x 2 Back Squats
In between sets:
2 Strict Pull-ups
2 Strict Dips

Conditioning
5 Rounds For Time
20 Wall-Balls (20/14 10’)
20 Burpees
(15 min. Time Cap)

Sam- 12# WB @ 8' ish
3 Rounds +9 Burpees

Strength
3 Rounds of 20 Reps/movement
20 GHD/Medball Sit-ups
20 Barbell Grip Roll-outs
20 Single Leg Romanian Deadlifts (as heavy as can be done with perfect form) 10 per leg
Sam-GHD, 55#

Conditioning
18 Min AMRAP
2 Front Squats (@ 60% of 1RM)
4 Muscle-Ups (or 4 Dips)
6 HSPU/Regular Push-ups
8 Deadlifts (use same bar and weight as Front Squats)
10 Ice Skaters (L+R= 1)

Sam- Dips w/band, reg PU, 75#
6 Rounds + 6PU (I think)

Strength
20 Minutes to Establish a 1RM
Push Press
(This should NOT be a jerk. It must be a dip, and then full extension upwards with no re-bend in the knees)
Sam-110#

Conditioning
Pick one station for the entire time:
20 Minutes for total distance of :45 Seconds Moderate Pace, :15 As hard as Possible

Row
Bike
Run
Ski Erg
Jump Rope
Step-ups (45/35 20/16” Box)

Sam-Row 4070M. 45Sec@2:30/500M/15Sec@2:00/500M

Pre-WOD: Work to a heavy 5 rep set of bench press- stopped at 185

WOD: 7 minutes of burpee box jumps

75 burpee box jumps

Post WOD: 5 minute plank

12-9-6-3
95# power snatch
Burpees

4 RFT
8 Power Cleans (135/105)
8 BB Roll-outs

First time doing BB roll-outs. Could move up to 80# cleans.

1 minute running clock:

1 kettlebell, (44 lbs)
2 kettlebells, etc.

when you can't do kettlebells anymore, switch to goblet squats and keep going up the ladder.

Each minute starts with two burpees

I made it through 21 rounds of kettlebells
I made it through the 23 round of goblet squats