Monday 12th January

Front Squat 
5 x 3

Saturday 10th January

For time:
1000/850m Row
100 Slams (9/6kg)
80 Double Unders
60 HR Push-ups
40 Plate Twists (20/15kg)
20 Burpee Pull-ups
Block Run

Friday 9th January

In Pairs:
25 minute AMRAP:
5 Pull-ups
10 Thrusters (60/40kg)
15 Bar Burpees

Thursday 8th January

0-10 minutes:
ODD: 10 Boxjumps
EVEN: 5 Power Snatches (60/40kg)
11-20 minutes:
ODD: 40 Double Unders
EVEN: 5 Hang Power Snatches (60/40kg)
21-30 minutes:
ODD: 12 V-ups
EVEN: 8 Snatch Grip Deadlifts

Wednesday 7th January

WG Bench Press
5 x 5

Tuesday 6th January

10 rounds:
90 sec on/off:
3 Power Cleans (70/47.5kg)
5 Deadlifts (70/47.5kg)
10 Toes to Bar
15 Wallballs (9/6kg)

Monday 5th January

Front Squat
5 x 5