Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar

Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar

Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar

Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets

Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets

Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD

Strength
Front Squat (8,8,6,6) 65%
WOD
AMRAPx6:00 x 4
21 Air Squats
15 Sit-ups (ADV: GHD)
9 Hang Power Cleans (135/95)
Rest 1:30

Strength
Front Squat (8,8,6,6) 65%
WOD
AMRAPx6:00 x 4
21 Air Squats
15 Sit-ups (ADV: GHD)
9 Hang Power Cleans (135/95)
Rest 1:30

Strength
Front Squat (8,8,6,6) 65%
WOD
AMRAPx6:00 x 4
21 Air Squats
15 Sit-ups (ADV: GHD)
9 Hang Power Cleans (135/95)
Rest 1:30

New Years Day WOD For Time:

New Years Day WOD For Time:

New Years Day WOD For Time:

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds