1.22.2021 Bench Press (Weight) Bench Press (5,5,3,3,2,2,1,1) Metcon (Time) 5 RFT 200m Run 30 Dubs 10,8,6,4,2 Clean and Jerk Clean and Jerk Weight R1 115/85 R2 135/95 R3 155/115 R4 185/135 R5 205/155

1.21.2021 Front Squat (Weight) Front Squat 4×9 @ 70% Metcon (Time) 50 Cal 50 Wallballs 50 Cal 50 Wallballs 50 Cal 50 Wallballs Cals – Row/Ski/Bike, switch each 50

1.20.2021 Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 HPS (95/65) 5 OHS 5 OTB BURPEES (lateral) 100M RUN

1.19.2021 Metcon (AMRAP – Reps) Tuesday A. EMOM x 4 1: 12/9 cal assault bike 2: 8 Push up DB Drag (50/35) 3: 12 box jumps 4: Max air squats Rest 5 minutes B. EMOM x 4 1: 12/9 cal row 2: 8 C2b 3: 12 RKBS (70/53) 4: Max dubs Score = max reps…

1.18.2021 Clean and Jerk (Weight) 2 Cleans+1 Split Jerk 2 @ 45%, 55%, 65%, 75% Metcon (Time) 20 Cleans 115/75 10 t2b 18 Thrusters 10 t2b 16 Cleans 10 t2b 14 Thrusters 10 t2b 12 Cleans 10 t2b 10 Thrusters 10 t2b 8 Cleans 10 t2b 6 Thrusters 10 t2b 4 Cleans 10 t2b 2…

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