Dec 29- Jan 2

Monday
Skill- Box Jumps (rebound)
50 Box Jumps for time 24/20"
Scale- lower height or step ups

Strength
Back Squat w/ pause
3x5

WOD
5 min AMRAP
5 DL, 5 Hang Clean, 5 Push Press     95/65   E-135/95

Rest 3 min

5 rounds of
5 Burpees, 5 Squat Jumps, 5 Jumping Lunges


Tuesday
Skill- C&J Progression 15 min

Strength
Strict Press
EOMOTM for 10 min 8 strict press + 20 Jump Rope

WOD
3 rounds for time

21Cal Row
18 DU's
15 KB Swings     53/35    E-70/53
12 Sit Ups
9 Goblet Squat                       

Wednesday
WOD into the New Year

14 min
Even- 5 DL @75+ %
Odd - Accumulate 20 Body weight reps of any movement

then...

15 min AMRAP of

20 S.A KB Swings 44/25
15 OH Squats - empty barbell
20 Mountain Climbers
15 BB Lunges (bar on back)
20 Push Press - empty bar
15 V-ups

Thursday
Skill- Gymnastics

E- 5 rounds of 16 T2B, 8 HSPU, 2 MU's
RX- 5 rounds of 8 T2B, 6 C2B or Strict Pull Ups, 4 HSPU, 2 Dips
S- coaches guidance


Strength
Pistols or Split Squats
Accumulate 25 Repetitions each leg

WOD
50 Wall Balls   20/14                            
400 m Row
30 Jumping Pull Ups
20 Burpees
100 DU's

To Scale- Reduce weight and x3 Jump Rope singles
E- C2B Pull Ups

Friday
Kelly Anderson

4 rounds (20 min time cap)

5 Snatch 95/55      To scale- complete hang variations & K2E or Vups
10 T2B
5 C&J 135/95      
400m Row