1.30.25

Metcon
Accumulate 5-minute rig hang
Every drop, perform:
5 – 50’ Shuttle runs
10 Burpees

Skill Development
For Time
75 Push-ups

Accessory
6x50’ Reverse Sled Drag

1.29.25

Strength
7 Rounds E3M
Power Cleans
2x3; 2x2; 3x1

Accessory
10 min EMOM
O: 15 Hollow Rocks
E: 15 GHD Sit-ups

1.28.25

Strength
5 Rounds E2M
3 Overhead Squats @ 70% 1RM

Metcon
12 min AMRAP
5 Pull-ups (RX+ C2B)
10 Overhead Squats @ 95/65 (RX+ 115/75)
15/12 Calorie Row
Last tested on 5/2/2023.

Accessory
2k SkiErg x2
Rest 5 minutes between

1.27.25

Skill Development
7 min EMOM
:30 Handstand hold (RX+ Freestanding Handstand hold)

Conditioning
Tabata Bike
Rest 4 minutes
Tabata SkiErg
Rest 4 minutes
Tabata Double unders

Accessory
10 min EMOM
O: 25 Crossovers
E: 2 Rope Climbs

1.25.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
4 Rounds E2M
3 Hang High Pulls

4 Rounds E2M
3 Clean Deadlifts w/ 4” riser

4 Rounds E3M
1 Clean +
1 Front Squat +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
Back Squats
2x5; 2x3; 3x1

Metcon
75 Wallballs @ 20/14