A)Bench Press 3-3-3-3 B) banded pull-a parts 4×15 WOD 5 rounds 5 Bar muscle ups 10 hspus 15 KB swings 53/35 *modify muscle ups with pullups or chest to bar pull-ups

Deadlift 3-3-3-3-3 WOD 15 min AMRAP 30 Plate Hops 15 plyo pushups 10 overhead plate lunges RX 45/25 plate

Back squat 5 sets of: 1 (5 second descent) + 2 regular WOD Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc.

Work 15 min on: 3 position clean & jerk Hip, knee, floor WOD 1000m row 30 cleans 115/80 30 toes to bar

Happy New Year!!! Open gym from 9-12 today!

Holiday week hours Monday – regular Tuesday – 5,6,7,8,9am only Wednesday – open gym 9-noon Thursday – regular hours Front Squat 5-5-3-3-3-1-1-1 WOD “Fran” 21-15-9 Thrusters 95/65 Pull-ups