11-29-16

Strength Weighted Dips 6X3 AHAP 1X max reps

Wod 6min AMRAP 6 C2B pull-ups 12 Push Press (95/65) 24 Double Unders (3:1 singles)

2min rest

6min AMRAP 3 Muscle-ups 6 Push Jerks (135/95) 24 Double Unders (3:1 singles)

Score the AMRAPS seperately

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13