**Monday - January 13th**

Strength:

Front squat:

2x7 50%

4x5 build to a 5RM

*Use the time between sets to work on position.

WOD:

3 rounds for time: *7 minute cap

15 ring dip

15 box hop 30/24"

Cooldown:

Smash and grind through your pecs and shoulder

**Tuesday - January 14th**

WOD:

For time: *25 minute cap

1k row

30 burpee

30 kettlebell swing 53/35#

1k ski

30 burpee

30 kettlebell swing

2k bike

30 burpee

30 kettlebell swing

Post WOD Skill:

4 rounds NOT FOR TIME:

2 box walk back

8-12 plate step up

2 short controlled handstand walks / 15-20 second handstand hold

**Wednesday - January 15th**

WOD:

"Fran"

21-15-9

Thruster 95/65#

Pullup

*Last tested November 26th 2018

Post WOD Barbell work:

Perform 15-20 power clean and jerks between 50-75% of your 1RM clean and jerk. Take adequate rest between reps and focus on improving technique!

**Thursday - January 16th**

WOD:

10 rounds on a 3 minute clock:

7 power snatch #75/55

15 v-up

50 double under (60 seconds of work)

*Finish each round by the 2 min mark, maintaining 1 minute or more of rest.

**Friday - January 17th**

Strength:

Perform a set every 3 minutes:

Deadlift:

3x5

5x3 build to a 3RM

*Work on mobility between sets.

WOD:

3 rounds not for time:

20 slow shoulder taps (break into smaller sets if needed)

30 seconds of flutter kicks

**Saturday - January 18th**

Partner WOD:

3 rounds for time:

40 sumo deadlift high pull 95/65#

30 push press

20 toes to bar

10 rope climb

*1 works while 1 rests.