All the Rest in the World

Skill/Strength: Strength
12 Min EMOM Of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Starting with either 70% or 80% Press. Progressive loading so long form is good and lifts are made. Get heavy!

WOD: Conditioning
4 Rounds of:
1 Min Row
1 Min Rest
1 Min Air Bike
1 Min Rest
1 Min Sumo Deadlift High Pull (75/55)
2 Min Rest

Compare to 14 Dec

Buy-In Beware

Skill/Strength: Strength
Back Squat
20 reps @ 60% of 1RM (unbroken)

WOD: Conditioning
3 min AMRAP of:
500/450m Row
Max Slam Balls (30/20#)


3 min AMRAP
20/15 Cal Air Bike
Max Toes to Bar

Rest 3 mins

Score is total Slam Balls and TTB

Finish: Midline
Tabata Hollow Rocks

Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery

Circus Act

Skill/Strength: Strength
Split Jerk
20 mins to find 1RM

WOD: Conditioning
12 min AMRAP
4 Handstand Push Ups
4 Cleans (115/85#)
200m Run

Finish: Time Trial
500m Row for Time

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