Strength: 5 X 5 OHS   WOD: For Time: 5 rope climbs Then: 5 rds 5 PCL + HsqCL (175/115) 20 lateral jumps   When

Strength: 5 X 10 PJ   WOD: 2 rounds for time (15 min cap) 50 WB (20/14) 25 CTB pullups   Extra credit 30 stone

Strength: 5 X 3 FSQ   WOD: 12 min to establish 1 RM PSN   3 min switch over.   30 reps for time at

Strength: 2 SDL OTM X 10   WOD: 500 m row Then: 50 DU 20 jumping lunges 40 American KBS (53/35) 20 jumping lunges 30

Strength: 3 RDL OTM X 10   WOD:   5 min AMRAP 3 DL (175/115) 3 Bar facing burpees Increase by 3 reps at the

Strength: 5 x 12 Push Press   WOD: 10 rounds for time 100 m run 12 thrusters (95/65)   Rest as needed   4 min

Strength: 5 X 2 BSQ   WOD:   12 Pains of Xmas 12 Burpee Pull-Up: PU Bar 6” outside your reach) 12 Jump Lunge: 12

Strength: 5 X 8 DL   WOD: 30 Russian Swing (#32kg/24kg) 15 Wall Ball:  (#30/#20) 3 Rounds for time Rest 5 min 50 ball slams

Strength: 5X5 Strict Press   WOD: Partner WOD for time (class time cap) P1/P2 Complete the following in sequence Row: 250 (alternate until you reach

Strength: 2 Bench Press OTM X 10 @ 90% of 2 RM   WOD: HCL: 5 (#155/#105) Pull-Up: 10 AMRAP: 12:00 Rest 5 min Max