WOD: AMRAP in 20 Min.

40 cal Row

30 steps dumbbell Walking Lunge (35/25)

20 Double Unders

10 Burpees

Strength: EMOM 10 Min.

4 Back Squat - climbing

(3 sec pause at the bottom)

WOD: 8 Rounds for Time

8 Deadlift (85/50)

8/8 Dumbbell Snatch (45/35)

   (alternate)

Meet ''the girls'' just before new year's eve

''Karen'' (12 Min. Time Cap.)

For Time

150 Wall Balls (9/6)

Rest 5 Minutes then

''Helen'' (15 Min. Time Cap.)

3 Rounds for Time

400m Run

21 Kettlebell Swing (55/35)

12 Pull-ups

Strength: 

12-10-8-6-4-2 Reps of 

Bench Presses

then for one round max rep bench presses with %50 of your 2 rep Bench Press weight

WOD: AMRAP 12 Min.

6 Hang Power Clean (50/35)

12 Box Jump (24/20)

Strength: EMOM 10 Min.

4 Front Squat

(3 seconds pause at the bottom)

WOD: 3 Rounds for Time

500m Row

21 Toes to Bars

12 Thrusters (42.5/30)

Skill:

Handstand push-ups

WOD: 15 Min. Time Cap

2.2,4.4,6.6,8.8...

Hand release push-ups

Pull-ups

*10 step walking Lunges after every round

WOD: For Time

Team of 2 complete 2 rounds of

50 Burpee Box Jumps (24/20)

100 Air Squats

150 Double Unders

CORE: 8 Min. AMRAP

8 Sit-ups

24 Mountain Climbers

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