Week of Jan 16 - Jan 22

Monday Jan 16

50-40-30-20-10

DB Snatch (50/35)

DB Step up (50/35)

*10 Burpees every time you rest

Tuesday Jan 17

OT2.5M

Back Squat 10-8-6-4-2

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In 5 mins:

Row/Ski 1000m or Bike 2.5k

Max rep Push up or

BW Bench Press

Wednesday Jan 18

7 min AMRAP

1-2-3 Wall Walk

3-6-9 CTB

rest 3 mins

7 min AMRAP

3-6-9-etc

Thruster (75/55)

Box Jump over (24/20)

Thursday Jan 19

🎉🎂🎈🥳 Happy Birthday today to Todd Snider!!

Power Snatch OTM

3-2-1-rest

3-2-1-rest

3-2-1-rest

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10 min AMRAP

15 Burpees

60 Double unders

Friday Jan 20

🎉🎂🎈🥳 Happy Birthday today to David Cram!!

OT2.5 mins

Deadlift 5-4-3-3-2

dead stop + lower each rep

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30/20 Cal Row/Ski/Bike

then...

10-8-6-4-2

DB Hang Squat Clean (50/35)

HSPU

Saturday Jan 21

20 min AMRAP

1 Clean & Jerk (225/155)

2 Muscle ups*

3 Box Jumps (40/36")

*choose ring or bar or alternate rounds

Sunday Jan 22

5 min AMRAP

5 Overhead Squat (135/95)

5/3 Ski Cals

5 min Rest

5 min AMRAP

10 Front Squat (135/95)

10/7 Bike Cals

5 min Rest

5 min AMRAP

15 Back Squat (135/95)

15/10 Row Cals