Monday 1/10/22 Deadlift/wallball

 From HQ 

5 Rounds for time: 

20 wallball (20/14)

10 deadlifts (225/ 155)

Sunday 1/9/22

 Row a 2K

Every minute get off the rower and do 5 KB swings

Saturday 1/8/22

 3 BARS OF DEATH

10-9-8-7-6-5-4-3-2-1

Deadlifts

Power cleans

Bench press

1/5/22 Nasty Girls

 Nasty girls…

3 rounds for time

50 air squats

7 muscle pull ups ( sub 15 pull ups)

10 power cleans (135/95)

Matts Sunday special

 Teams of 4:  ROW 4K

Station#1- Row 200 meters

Station # 2- KB swings

Station #3- Wall sit

Station # 4- thrusters

* athletes move to next station every 200 meters

** continue until 4000 meters completed

Saturday 1/1/22

 6 rounds for time:

8 heavy rack pulls

10 incline bench press

12 med ball cleans

60 seconds static plate hold

Friday 12/31/21

 Annie w/ clean&jerk

50-40-30-20-10

DUBS / Singles x3

Ab mat sit ups

* do 4 heavy clean and jerks btw rounds