GYMNASTICS: 

EMOM 3 ROUNDS

A. 12-15 Downward dog push ups

B. 3-4 Wall walks / box walks- 3qt of box one way and back twice

C. 8-12 ea side Shoulder taps (on wall or box)

WOD

10 Rounds
7 Power Cleans @ 135 lb / 95 lb
9 Box Jump Overs or Step Over @ 24 in / 20 in
Rest :30 between Rounds

WEIGHTLIFTING: 

Back Squat
Establish a 5 Rep Max
Then…
2 Sets of 5 Reps @ 90% of today 5RM

WOD : Metcon (Time) 

5 Rounds
9 – Bar Facing Burpees
7 – Power Cleans
5 – Front Squats
3 – Push Jerks
*Rest 1-Min after each Round

Rx:  135 lb / 95 lb
Rx+:  7 Rounds

WEIGHTLIFTING: 

Hang Power Snatch:
3 x 5 @ 60% of 5 Rep Max

WOD

5 Rounds
500 M Row or 400 M Run
50 Double-Unders
Rest 1-Min

Rx+: 7 Rounds

WEIGHTLIFTING:

5 x 3 Overhead Squat @ 80% of 3RM

WOD:

“Happy New Year”
20:19 AMRAP
20 Power Clean & Jerk @ 155 lb / 105 lb
19 Bar Facing Burpee
20 Wall Ball @ 20 lb – 10 ft / 14 lb – 9 ft
19 Box Jump Over @ 24 in / 20 in
20 KB Swing @ 70 lb / 53 lb
19 Pull Ups