Squat Clean 3 3 3 3 3

* Tabata bottom to bottom Air Squat

3 Rounds Of 500 M Run 21 Burpees

* 250 M Partner Band Run

"Karen" 150 Wall Ball For Time

*Run 1200 M Rest 3Min, Run 800 M Rest 2Min Run 400M

3 Rounds Of 500M Row, 50 Double Unders, 20 K.T.E.

*Rest 2Min between rounds

*Max D.Unders,/ Max 400M Run

I want this for x-mas .....

8 Min A.M.R.A.P. Of Tabata Split Jump Vs Push Press

75/55

PRIMAL BLUPRINT PALEO COOKIES !!!

easy to make and easy to eat !!

*8 Cups almond flour

*1/2 Cup Coconut oil

*1/2 Cup Honey

*2 Large Eggs

*1 Tsp. Baking Soda 

* Tsp. Sea Salt

* Tsp. Vanilla Extract

* 1/2 Cup Semi-Sweet Chocolate Chips

* Mix Together

* 8- 10 Min. @ 375F

20 Min A.M.R.A.P. Of 10 Pull Ups, 20 D. Unders, 30 Squats

Skill: Pull-Ups

4 Rounds Of 15 Ring Push Ups,10 O.H.Squats, 10 Back Squats, 15 Lat Hops Over Bar Squats

95/65

15 Dead Lifts, 250M Run, 10 Dead Lifts, 250M Run, 5 Dead Lifts, 250M Run

* Skill :  3 Sets Of Single Leg Dead Lifts x 10 each leg Vs Dead Lift  5Rm (@70 %)

5 Heats of 250 M Row

Skill : 4 Rounds Of 10 Superman, 10 Ring Roll Outs, 10 Weighted Sit-Ups

Great Job Victor !!!!

4 Rounds Of 15 Jumping Lunge, 400M Run, 15 "Hand to Hand" K.B.S

53/35

21-15-9 Power Clean, Push Press/Jerk, Back Squat

135/95

Dead Lift 3 3 3 3 3

2 Rounds 250M Run 50 Double Unders

nasty nate, getting nasty

For Time ...50 Pull-ups, 400M Run, 21 D.B. Squat Clean, 800M Run, 21 D.B. Squat Clean, 400M Run, 50 Pull-ups

RX:45/30

yes this is "daniel" but with db squat cleans

Johns last day

Bench Press 5 5 5 5 5 Rest Then 21-15-9 Lunge, Sit-Ups, Double Push-Up Burpee

*Each lunge 1/2 rep