Teams of 2.
AMRAP 30 Minutes-
10 Deadlifts (155/105)
20 Australian Pull-ups
30 HSPU
40 Box Pistols


Buy-In: 100 Double Unders

21-15-9
Box Jump Overs (24″/20″)
Hand Release Push-ups
Push Press (75/55)

Buy-Out: 100 Double Unders


24Jan

Ice Ice Baby

Metabolic Conditioning:
AMRAP 5 Minutes-
10 Push-ups
15 Goblet Squats (50/35)
20 Weighted Sit-ups (35/25)

Rest 2 minutes.

AMRAP 5 Minutes-
20 Push-ups
15 Goblet Squats
10 Weighted Sit-ups

Functional Body Building:
8 Rounds-
20sec Hollow Hold
Rest 10 seconds.
20sec Max Effort Ring Row/Strict Pull-up
Rest 10 seconds.


Strength Training:
EMOM 10 Minutes-
3 Strict Press

Metabolic Conditioning:
5 Rounds-
20 Double Unders
10 Pull-ups
5 Wall Balls (14/10)


22Jan

Thurpee

Strength Training:
4 Rounds-
250m Row
10 Weighted Box Step Overs
*Performed w/ two dumbbells as heavy as possible.

Metabolic Conditioning:
8 Rounds-
40sec Thrusters (65/35)
Rest 10 seconds.
20sec Burpees
Rest 10 seconds.