9 January 2016 9 January 2016
Saturday 9 January 2016 '9 January 2016'

12074969_10206884401776308_328992462138200292_n1. Warm-up
Slow 7 minute AMRAP
10 Empty bar press grip OH walking lunge steps
10 cal row

2. Strength
Touch and go deadlift – 1×6@60% 1×5@70% 1×4@80% 1×1@90%

3a. Met-Con
‘15.5’
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
3b. In the five minutes directly following 3a: 1RM snatch
Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
3 Rounds
60 Double-unders
30 Assault Bike calories
15 Deadlift 225/155lbs
Rest 90 seconds

4-5b.
For time:
100 Burpees to 6″ target

4-5c. Partner Gymnastics
With a partner, working at the same time/switching movements anytime:
AMRAP 6 minutes
Max reps CTB pull-ups
Max Assault Bike calories
Score is total reps added up between both movements.

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