With a partner on a continuous clock:Share 10 rounds:

150m Row

10 Ball slams

150m Row

10 Burpees over Erg

Share 10 Rounds:

100M Run

10 KBS

100m Run

10 BreakDancers

EMOM 9 minutes:Minute 1 – 30 sec handstand hold

Minute 2 – 10 supermans with PVC + 5 pronate pass throughs

Minute 3 -10 lateral step ups per leg on 20″ box
Front Squats:8-6-4-2 rest 2 minutes btw sets. Work up to a heavy double.
AMRAP 10 minutes:

5 shoulder to overhead 115/75

10 box jumps 24/20

15 wall balls 20/14

5 Rounds of:100m Bear Hug Sandbag Carry Walk

10 Single Arm OH Lunges 50/35

5 Bench Press @75%to80% 1RM

+

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts 135/95

Hand Release Push Ups

+

Bonus Work: 100 Sit Ups or 50 GHD Sit Ups
SWEATFIT:

EMOM 12 Min:

Minute 1: 8 to 10 HSPU

Minute 2: 10 Thrusters 115/75 (Scale as needed with Bar or with DB’s)

Minute 3. 5 Burpee over Bar + 8 CTB Pull Ups
Rest 4 Min then:
EMOM 12 Min:

Minute 1: 1-2 Rope Climbs (Scale: 10 KTE)

Minute 2: 10 Box Jump Overs

Minute 3: 15 Russian KBS 70/53 (Scale weight as needed)

Squat Clean – work up to a heavy single in 15 minutes.
+
50 calorie row

40 toes to bar

30 burpees

20 squat cleans 135/95

10 muscle ups (sub CTB Pull ups)

The roads are a bit icy, but if you have 4WD, not unbearable. If you’d like to come in, Kim will be at the gym from 8:30 to 10AM for Open Gym. 

EMOM 10 minutes
Minute 1 12 front rack walking lunges 95/65
Minute 2 6-10 Pendlay Rows with same bar.
+
AMRAP 9 minutes:
3 thrusters 95/65
3 CTB pullups (sub pull ups or CTB with a small band IF YOU CAN DO PULLUPS ALREADY)
6 thrusters 95/65
6 CTB pull ups
9 thrusters 95/65
9 CTB pull ups
Keep adding 3 reps as long as you are able.

800m Run (2nd hydrant)50 Ball Slams

50 Double Unders

50 Walking Lunges

500m Run (1st hydrant)

40 Ball Slams

40 Double Unders

40 Walking Lunges

400m Run

30 Ball Slams

30 Double Unders

30 Walking Lunges