5 Rounds 50 D. Unders, 30 K.T.E. 20 Step O.V.Head Lunge

65/45 bar

Congrats to Nicole, and Andrew who each rowed over 100K++ in the month of December for our row challenge ...

Front Squat 5 5 5 rest Then "Nicole" 400m Run, Max Pull Ups

                                                         HAPPY BDAY NICOLE!!!!!!!!

10-1 Front Squat To Jerk *5 burpees between each round

95/65

*Athlete most perform 5 Burpees between each round

* NO THRUSTER, must pause then jerk

Murph battle scars

Dead Lifts 5 5 5 5 5 Rest Then "Death by Burpee"

Steve in mid man-plex

Barbara 5 rounds of 20 Pull Ups,30 Push Ups,40 Sit ups, 50 Squats

*rest 3 min. between rounds

4 Rounds Of 30 D.Unders, 10 Kbell Snatch R, 30 D.Unders,10 Kbell Snatch L

53/35

12 A.M.R.A.P. Of 3 Wall Climbs, 6 Ring Dips, 9 K.TE.

* Skill : k.t.e, muscle up,d.under,ur choice of gymnastic

Squat Clean 3 2 1 Rest Then 5 Rounds Of 5 Squat Cleans,4 Push Jerks, 3 back Squats,250M Run

135/95

5 Rounds Of 10 Pull Ups, 7 Burpees, 20 Situps, Brief Rest, then athletes will go immediately in two mystery w.o.d.s

Clean N Jerk 3 3 3 Rest Then 10Min. 10 Min. A.M.R.A.P. Of 10 burpee's 5 Clean N Jerk

155/95

mistakes do happen

250M Sandbag Run then 21-15-9 Pull Ups (c2b), Ring Dips, Box Jumps

Skill/flexibility* K.B. Windmill 3 x 7

30"/25' Box

Run 800M, 50 K.B.S., Run 400M,50 K.B. S.D.H.P.Run 800M

4 Heats of 250M Sandbag Run, Rest Then 15Min. A.M.R.A.P. of 3 H.sp.u., 6 Strict Pull Ups,9 sec. L-Sit, 12 Pistols,

*rest 2min. between heats/ score slowest and fastest round