1.22.25

Skill Development
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 15 HRPU

Metcon
2 RFT
15 DB Front Squats @ 50/35
50 Double unders
15 Pull-ups (RX+ C2B)
Rest 2 minutes

2 RFT
15 DB Thrusters @ 50/35
50 Double unders
15 C2B (RX+ 7 Bar Muscle-ups)

Accessory
7 Rounds E2M
10 Back Extensions

1.21.25

Skill Development
7 min EMOM
:20 L-sit

Metcon
Partner WOD
18 min AMRAP
Max distance Bike
Max distance Row
Both partners work at same time.
Last tested on 12/29/2023.

Accessory
10 min EMOM
O: 7 Strict T2B
E: :30 Dead hang

1.20.25

Strength
20 min EMOM
1 Power Snatch +
1 Squat Snatch

Accessory
Practice Handstand walks/holds for 15 minutes.

1.18.25

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
1 Snatch Balance

5 Rounds E2M
1 High Hang Snatch +
2 Overhead Squats w/ :03 pause in bottom

4 Rounds E2M
8 Glute Hamstring Raises

CrossFit
Strength
5 Rounds E2M
2 Power Cleans

Metcon
15 min EMOM
1: 50’ Low handle Sled Push
2: 2 Rope Climbs
3: 15 Slamballs @ 30/20
4: 30 Grasshoppers
5: 10 Alternating Pistols

1.17.25

Strength Superset
10 Rounds E2M
5 Bench Press
10 Bent Rows

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 1 Legless Rope Climb