Friday Mash-Up 21-15-9 Wallball Hang Snatch Rest 3min 7 rounds 5 Deadlift 5 Ring Dip 5 T2B Rest 3min 20 Pull-Up 30 KBS 40 DU 50 Air Squat 40 DU 30 KBS 20 Pull-Up

Choose your adventure… Flush: EMOM(25) Min1: Row Min2: OH Hold Min3: Assault Bike Min4: Plank Min5: Jump Rope Weightlifting: A) Hang Clean: 65%/3, (70%/3)3 B) Clean Pull: (105%/3)4 C) Split Jerk: 70%/3, 75%/3, (80%/3)2 D) Front Squat: 78%/3, 83%/1, 78%/3, 85%/1, 78%/3, 87%/1 Endurance: 800m Run, 4min Rest 600m Run, 3min Rest 400m Run, 2min

Skill: A1) 2x40m Death March A2) 2x15 Supine Ring Row Wod: 15min AMRAP 30m Lunge 15 DB Snatch(R) 30m Bear Crawl 15 DB Snatch(L)

Skill: EMOM(10) 3 TnG C&J Wod: for time 10 Thruster 50 DU 8 Thruster 40 DU 6 Thruster 30 DU 4 Thruster 20 DU 2 Thruster 10 DU RX: 115/85

Skill: Rope Climb (must bring a long sock) Wod: 15min AMRAP 15cal Row 10 Pistol 5 Deadlift

Choose your adventure… Flush: 5 rounds of 15 Slamball Clusters 20 Atomics 60sec Plank 400m Run/Row Weightlifting: A) Every 90sec for 12min: PC+HSC+PP+PJ B) 4×8 Bench Press C) 4×8 DB Row Endurance: (600m Run/Row, 60sec Rest)x3 (400m Run/Row, 45sec Rest)x3 (200m Run/Row, 30sec Rest)x3

Happy belated bday, Patrick! Skill: A1) 3x30m Death March A2) 3x15 GHD Sit-Ups Wod: "Dirty 33", for time Burpee Box Jump Pull-Ups KBS DB Lunge K2E Push Press Wallball

Reminder: regular class schedule this week, no class Dec26 Challenge: for time, 500m Row or 1mi AD Wod: 10min AMRAP 7 Power Snatch 21 DU

Skill: Front Squat, est a 1RM Wod: EMOM(18) Min1: 12 Box Jump Min2: 3 Squat Clean (heavy) Min3: 7 Strict Pull-Up

3min AMRAP 500m Row Max Burpee over Erg Rest 3min 5min AMRAP 600m Run 15 Power Clean Max Wallball Rest 3min 7min AMRAP 50 DU 400m Row 30 KBS 20 T2B 10 Burpee Box Jump Max Rope Climb Rest 3min 9min AMRAP 3 rounds of: 21 Sit-Up 15 Air Squat 9 Deadlift then Max HSPU