Monday, January 6

Warm Up:

2 Rounds (:30 each)

Push up to down dog

Active Samson

Inchworm to push up

Active Spider-Man

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Back Squat

2 Rounds:

6 reps @ 72%

4 reps @ 74%

2 reps @ 80%

Rest 2 minutes between rounds

*based on 1 rep max

WOD:

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups