Monday 12-31

“Happy New Years Eve”

Mobility: Calves/Hips/Lats

A: 12 min AMRAP

12 G2OH 95/65

31 DU

20 OH Plate Lunge 45/25

18 Burpee

B: 12 min AMRAP

12 Hang Squat Clean 135/95

31 Wall Ball 20/14

20 Pull Up

18 Box Jump Over 24/20

Standard

Thursday 12-27

Mobility: Hips/Lats

A: 3 Rounds

10 Cat/Cow

10 Bird Dog

10 sec Hollow Hold

10 Tuck Crunch

10 V Up

10 Jack Knife

10 sec Hollow Hold

3 Wall Walk

10 Air Squat

10 Strict Pull Up

B: 6 min EMOM

1 Power Clean + 1 Hang Power + 2 Front Squat + 1 Hang Squat Clean

C: 1-1-1-1-1

Hang Squat Clean

D: For Time

64 Pull Up

32 Hang Power Clean 155/105

Standard

Wednesday 12-26

“Wear Pink”

Mobility: Hips/L and T Spine

A: 5-4-3-2-1-1

Back Squat

B: 9 min EMOM

1) 18/15 Cal Row

2) 25 Wall Ball 20/14

3) 10 Deadlift 275/185

C: 9 min EMOM

1) 18/15 Cal Air Bike

2) 25 KBDLHP 70/53

3) 10 Burpee Box Jump Over 24/20

Standard