January 2023

6:30-9 am For time:4 rounds of:1 straight leg rope up/downs, 15 ft10 burpeesThen, 3 rounds of:1 rope up/down using legs, 15 ft10 burpees Scale:7 rounds for time of:1 rope climb, lying to standing7 burpees

6:30-9 am Back squat5-5-5-5-5

8-9 am DT5 rounds for time of: 12 deadlifts9 hang power cleans6 push jerks ♀ 105 lb ♂ 155 lb Scale: weight

6:30-9 am ‘Kelly’4 rounds for time of:Run 400 meters30 box jumps30 wall-ball shots ♀ 20-in box, 14-lb ball♂ 24-in box, 20-lb ball Scale:3 rounds for time of:Run 400 meters20 box step-ups30 squats

For max reps at each station:Tabata dumbbell shoulder pressesTabata jumping lungesTabata jumping ring dipsTabata walking lungesTabata dumbbell push presses ♀ 15-lb DBs♂ 25-lb DBs Scale:For max reps at each station:Tabata dumbbell shoulder pressesTabata walking lungesTabata assisted ring dipsTabata walking lungesTabata dumbbell push presses ♀ 10-lb DBs♂ 15-lb DBs

6:30-9 am 6-5-4-3-2-1 reps for time of:Strict muscle-up scaleBodyweight front squats

8-9 am For time: 21 squat snatches42-cal row15 squat snatches30-cal row9 squat snatches18-cal row ♀65 lb ♂ 95 lb Scale: weight

Deadlift 1-1-1-1-1-1-1

6:30-9 am 5 rounds for time of:15 push jerks9 chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 55 lb ♂ 75 lb Scale:3 rounds for time of:15 push jerks12 jumping chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 35 lb ♂ 45 lb

6:30-9 am Five 2-minute rounds of: 10 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds. Scale: Four 2-minute rounds of:5 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds.