Find max height box jump in 10 minutes

then..

5 rounds for time:

– 8 TGUP (35/18)

– 8 Burpees

– rest 2 min

* Focus on quickness and efficiency.

Bear Complex

5 rounds for max load of:

6x

– 1 Power Clean

– 1 Front Squat

– 1 Push Press

– 1 Back Squat

– 1 Push Press

* Rest as needed but do not drop the bar until the round is completed. 5 burpee penalty every time bar touches the ground before the round (6 sets) are completed.

12 min AMRAP of:

– 5 Deadlift (225/135)

– 7 Tall box jumps (30/24)

– 9 Pull-ups

Bench Press 5×5

As fast as possible:

50-40-30-20-10

– Double Unders

– KB swings (Russian) (1.5/1)

– Squats

Shoulder Mobility

15 Skin the Cats

then…

Skill: Power Snatch

then…

For time:

21-15-9

– Power Snatch (95/65)

– Overhead Weighted Sit-up (25/10)

– 200m run

then…

January Challenge (if you haven’t beasted it yet)

Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;

then…

Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards

Build up to a heavy clean and jerk in 3-4 attempts:

then…

3 rounds for max reps:

– 30 sec amrap clean and jerk – 115#/75#

– 30 sec amrap box Jumps – 24/20′

– 30 sec amrap KBS – 1.5/1

3 rounds for time:

– 400 m run

– 30 wallballs (20/15)

– 30 abmat sit-ups

then…

January Challenge.. DUN DUN DUN!!