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Tuesday Jan 3

Warm Up/Open Conditioning:
90sec AYCE Bar Facing Burpees
Rest 60sec
60sec AYCE Bar Facing Burpees
Rest 30sec
30sec AYCE Bar Facing Burpees

Strength:
(pick A or B)
EMOM x 12:
A. 6 Unbroken HSPU (rx only: strcit to kipping)
B. 6 Strict to Push Press @ 70- 75% of SP

Endurance:
On the 2 min x 12:
200m Run/250m Row/Bike 15/10cal
10 TTB

WOD: (18min total)
A) For Time *6min Cap*
5 Rounds of Cindy:
5 Pull Ups (No bands-mod Ring Rows)
10 Push Ups
15 Air Squats
B) For Time *6min Cap*
3 Rounds of DT:
12 Deadlifts 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
C) For Time *6min Cap*
800m Run

*If you finish before the time cap REST until the end of the cap. Next part starts directly at the finish of the previous time cap, aka if you don't finish under the cap you get no rest & must switch*


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