3 rounds:
10 Bench press
10 Weighted pull up

(Rest as needed)

Choose one from each section

1. Back Squat, OH Press or Sumo Deadlift
   5sets of 12

2. Extended Plank Hold for max time or Ab Rollout x15

3. TRX Reverse Fly x 15 or Paloff Rotations x 15/side

5 Rounds
3.5min rounds

25min

AFAP (As Fast As Possible)
6 rounds for time of:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

• Compare results to: 27DEC2014

For time:
30 Thrusters 20/10kg
10 Toes-to-bar
25 Thrusters
10 Pullups
20 Thrusters
10 Bar over Burpee
15 Thrusters
10 BTN Push Press 20/10kg
10 Thrusters

Power clean 4x3x60%
Touch and go

Work up to a heavy clean complex:
Power clean + Hang squat clean + Split jerk

Box squat 3x6x50% of 1RM
Move fast, rest 2 min

Start up
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds
8-12 rkbs
8-12 db pp
8 back extension

Complex(13)sn grip dead+hang snatch+hi hang snatch(focus on good technique for all movements) Set up properly.

Metcon
Amrap 12
400m buy in then amrap the following in the remaining time:
8 s/a alt db snatch 45/30
8 box jumps/step ups

Metcon-comp
Amrap 12
750m row
then amrap the following in the remaining time:
2 snatch 155/110
4 box jumps 30/24
6 ghdsu

Finisher
2rds
20 scap push ups
20 cuff iso
20 bfsu

AMRAP in the following timeframe, of
1′ minute Squat Cleans
1′ minute Push Jerks
2′ minutes Squat Cleans
2′ minutes Push Jerks
3′ minutes Squat Cleans
3′ minutes Push Jerks
*60/40kg

Shoulder circles. 10 e/w
Reverse lunge prisoner position
Rotate 10 e/w
Hip flexor
Hands to floor
Thoracic rotation 10
Reapeat other side