3 x 14 steps Front rack walking lunge (as heavy as possible) WOD 10 min EMOM 6 OHS 75/55 95/65 6 pullups  If you can’t complete workload in 1 minute, treat wod as a 10 minute AMRAP!

Strength: Hang Cleans 5×3 heavy WOD “Hang on” 10 minute AMRAP: 15 ring pulls  15 kb swings 53/35 *dont scale up to pullups for this wod. If performed properly the ring pull is a tough movement even for high level athletes...

Pause front squats5x3 ahap. (2-3second pause in bottom) WOD: “Rahoi” 12 minutes 12 box jumps 24/20 6 thrusters 95/65 6 bar facing burpees 

5×3 strict press WOD: 13.4 10 min AMRAP 5 shoulder to overhead 115/75 10 deadlift 115/75 15 box jumps 24/20 Masters weight was 95/55

From the main site  Strength: Find a 1rm deadlift Then: With 50% of your max deadlift: 15 cleans for time Rest as needed. Then: 12 cleans for time Rest as needed. Then: 9 cleans for time

**Last day to order “CFO built” shirt is January 23rd.** 3 Cleans & 1 Jerk –  60% 65% 2 sets @ 70% 2 sets @ 75% WOD: 3 rds 1 min burpees 1 min rest 1 min wallballs 1 min rest 1 min double unders...