Tuesday 12/20/16

Yates Row 5-5-5-5-5 -then- “Lieutenant Dan” 3 rounds for time: 10 Deadlifts 275/185 50 Double Unders

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Monday 12/19/16

“Air Force” For time: 20 Thrusters 95/65 20 Sumo deadlift high pulls 95/65 20 Push jerks 95/65 20 Overhead squats 95/65 20 Front squats 95/65 *4 burpee EMOM

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Friday 12/16/16

Split Jerk 2-2-2-2-2 -then- “EMOM’s a Jerk” EMOM for 10 min 2 Power Clean & Split Jerk

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Thursday 12/15/16

Overhead Squat 2-2-2-2-2 -then- “Se7ens” 7 min Amrap: 7 Overhead Squat 95/65 21 Double Unders

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Wednesday 12/14/16

Weighted Strict Chin up 2-2-2-2-2 -then- “Stop Drop and Row” For Time: 1000m Row 75 Burpee

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Tuesday 12/13/16

Bench Press 5-5-5-5-5 Bent Over Barbell Row 5-5-5-5-5 Barbell Curls 5-5-5-5-5

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Monday 12/12/16

Front Squat 2-2-2-2-2 -then- “Buddy System” In Partners 5min AmRep: Squat Clean ~80% 1RM

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