Overhead Squat
Every 2 minutes 3 Overhead Squats for 5 sets (10 minutes)
Build over the 5 sets

Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes
10 Box Jumps (24/20)
5 Power Snatch (115/80, Rx+135/95)
5 TTB

A: Metcon (Time)
Partner WOD
3 rounds for time
80 Cal Row
100 Double Unders
80 Cal Ski
100 Double Unders

B: Bench Press
5 supersets of
5 Bench Press
5 Strict Pull Ups

*Build into a heavy Bench Press

Hang Power Clean
EMOM for 8 minutes
2 Hang Power Cleans
Same weight across all sets
95% of your 2 rep HPC on 1/3/22

Metcon (Time)
8 rounds for time
5 Deadlifts (225/155)
4 Handstand Push Ups
3 Chest to Bar Pull Ups

Sub 2 Wall Climbs for 4 HSPU

Metcon (Time)
Partner WOD
For time
100 Wallball Shots (20/14)
100 DB Snatches (50/35)
2000m Row
100 DB Snatches
100 Wallball Shots

Nate (AMRAP - Rounds and Reps)
20 minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Scaled
4 Chest to Bar Pull Ups or Chin to Bar
2 Wall Climbs
8 KBS (55/35)

Partner WOD

A: Metcon (Time)
Amrap for 12 minutes
1000m Ski
100 Bike Cals
100 Medball Cleans
100m=1 rep

Rest 5 minutes after workout A

B: Metcon (Time)
For Time
200 Sit Ups
300 Air Squats
20 Sled Pushes (Choose weight)
(Down/Back the width of turf = 1)

Overhead Squat
Every 2 minutes 4 OHS for 5 sets (10 minutes)
Build as you go

Metcon (Time)
For time
16-14-12-10-8
DB Hang Squat Cleans (50/35)

12-12-12-12-12
Box Jumps

3-3-3-3-3
Wall Climbs

A: Metcon (AMRAP - Rounds and Reps)
Amrap for 10 minutes
Buy-In 1000m Row
Then Amrap the following
21 Double Unders
15 Sit Ups
9 Sprawl to Rope Slam

Rest 5 minutes after workout A

B: Metcon (AMRAP - Rounds and Reps)
Amrap for 10 minutes
Buy-In 1000m Row
Then Amrap the following
21 Ball Slams
15 Hand Release Push Ups
9 V Ups (Rx+TTB)

Rest 5 minutes after workout B

C: Metcon (AMRAP - Rounds and Reps)
Amrap for 10 minutes
Buy-In 1000m Row
Then Amrap the following
21 Russian KBS (Rx+70/55)
15 Ring Rows
9 Mountain Climbers (R+L=1)

Hang Power Clean
EMOM 3 Hang Power Cleans for 8 minutes.
Add 5-10lbs from last week. Same weight across all sets

Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes
5 Single Arm Devil Press (50/35)
30ft Overhead DB Walking Lunge
5 Single Arm Devil Press
30ft Overhead DB Walking Lunge
10 C2B Pull Ups

30ft = 1 rep