For time of :
24-18-12-6 reps,
Walking Lunges
Kettlebell Swings 24/20kg
Walking Lunges
Pull ups

For time of :
15-12-9-6-3
Kettlebell Swings 32/24kg
30-24-18-12-6
Line Facing Burpees

[TEAM 3]
AMRAP 24
7 Toes to bar
5 Bar Muscle ups
3 Power Snatch 135/95lb
* Alternating rounds

[TEAM 2]
10 rounds for time of : (5R Each)
20/16 Cal Row
10 Alter DB(1) Clean 70/50lb
5 Wall Walks
* Alternating rounds

3 rounds for time of :
15 Shoulder to Overhead 135/95lb
30 Box Jumps & Step Down 24/20inch

AMRAP 16
60 Double Unders
30 Wallball 20/14lb
60 Double Unders
20 DB Snatch 50/35lb
60 Double Unders
10 Muscle ups

OPEN GYM
10:00 ~ 15:00

4 Sets
(3 Min On / 3 Min Off)
500/400m Row
Max DB(2) Box Step Overs 20inch
* DB 50/35lb

[TEAM 3]
For time of :
60 Power Clean 155/105lb
120 Pull ups
60 Front Squat 155/105lb
90 Chest to bar
60 Shoulder to Overhead 155/105lb
60 Bar Muscle ups

A.
Clean + Front Squat + Jerk
2 x (3+3+3) @ 55%
3 x (2+2+2) @ 70%
2 x (1+1+2) @ 80%

B.
3 sets
3 Clean
3 Front Squat
3 Jerk
* Load : 75% of Today Heavy

“OPEN 18.1”
AMRAP 20
8 Toes to bar
5/5 DB Hang Clean & Jerk 50/35lb
14/12 Cal Row

AMRAP 15
15 Wallball 20/14lb
15 Push ups
15 Box Jump Overs 24/20inch

For time of :
60-50-40-30-20
Double Unders
2-4-6-8-10
Muscle ups
* Time Cap 14:00

AMRAP 12
45 Double Unders
9 DB(2) Hang Power Clean 50/35lb
6 DB(2) Front Squats 50/35lb

[TEAM 2]
For time of :
80 Lateral Burpees
60 Snatch 95/65lb
60 Lateral Burpees
40 Snatch 125/85lb
40 Lateral Burpees
20 Snatch 155/105lb

For time of :
21-18-15-12-9
Cal Row
DB Box Step Overs 24/20inch
Chest to bar
* DB 50/35lb

OPEN GYM
09:00 ~ 13:00

“Happy New Year”
Closed

[TEAM 3]
AMRAP 21
7 Deadlift 155/105lb
5 Hang Power Clean 155/105lb
3 Bar Muscle ups
* Alternating rounds

AMRAP 12
9 DB Hang Snatch (Right) 50/35lb
6 DB Suitcase Lunges (Right) 50/35lb
12 Box Jump Overs 24/20inch
9 DB Hant Snatch (Left) 50/35lb
6 DB Suitcase Lunges (Left) 50/35lb
12 Box Jump Overs 24/20inch

“G.I. JANE”
For time of :
100 Burpee Pull ups

AMRAP 15
3-6-9-12 …
Wall Walks
30-60-90-120 …
Double Unders

2 rounds for time of :
50/40 Cal Row
40 Wallball 20/14lb
30 Toes to bar

AMRAP 12
4 Handstand Push ups
8 Kettlebell Swings 24/20kg
12 Box Jump Overs 24/20inch

[TEAM 3]
AMRAP 24
30 Ring Muscle ups
45 Burpee over the bar
30 Power Snatch 115/75lb
45 Burpee over the bar

A.
Hip Snatch + Hang Snatch + Snatch
2 x (3+2+1) @ ~ 55%
3 x (2+2+1) @ ~ 65%
2 x (1+2+1) @ ~ 75%

B.
3 Sets
5 Snatch Pull @ 110% of Today Heavy

AMRAP 20
4 Wall Walks
24 Double Unders
12 Toes to bar
24 Steps, Lunges

3 rounds for time of :
40 Wallball 20/14lb
30 DB Hang Snatch 50/35lb
20 Burpee Broad Jump 1m

For time of :
1-2-3-4-5-6-7-8-9-10 reps,
Box Jump Overs 30/24inch
Bar Muscle ups

2 rounds for time of :
25/20 Cal Row
50 Squats
25/20 Cal Row
100 Box Step ups 24/20inch