2 January 2016 2 January 2017
Monday 2 January 2017 '2 January 2016'

13296220_10208845786519099_422170871_n1. Warm-up
AMRAP 3 Minutes:
Row 500m
Max Lateral Burpees Over Rower

2. Strength
Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

3. Met-Con level 2
AMRAP 12 Minutes:
9 Bar Facing Burpees
7 Hang Power Cleans 135/95lbs
5 Ring Muscle Ups
Met-Con level 1
AMRAP 12 Minutes:
9 Bar Facing Burpees
7 Hang Power Cleans 135/95lbs
5 c2b

Met-Con Base
AMRAP 12 Minutes:
9 Bar Facing Burpees
7 Hang Power Cleans 95/65lbs
5 pullups/ jumping pullups

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