January 22 - January 28

Monday

Strength: 4x2 Jerk from Behind Neck

For Time: 
3 Rounds 
15 Muscle/Power Snatch 35/25kg
10 Lateral Burpees over bar

Tuesday

Squat Clean (Wave)
5-4-3-2-1
5-4-3-2-1
65, 70, 75, 80, 85%

AMRAP 8min
8 C2B Pull Ups
8 Power Cleans 60/40kg

Accessory:
3 Sets
5-10 Tempo Strict Ring Dips/Ring Push-ups 3333
5-10 Tempo Strict Pull Ups 3333
20 Banded Good Mornings

Wednesday

Back Squats
In 20minutes build to Heavy Set of 4 Reps
Then: 2x4@90% of above

EMOM 15minutes
1. 8-12 TTB or 3-7 Bar Muscle Ups
2. 15-25 Wall Balls 20/14lbs
3. Rest

Thursday

3 rounds: In a Group of 3
One Person- Run 200m
One Person -15 KB Swings 32/24kg + Max Effort Burpees
One Person- 15 Hang Power Clean 115/80lbs
Rotate When Person Running Gets Back

At the 20minute Mark:

3 rounds: In a Group of 3
One Person- Run 200m
One Person- Max Effort Calorie Row
One Person- Max Effort Double Unders(Maximum 100 repetitions) 
Rotate When Person Running Gets Back

Friday (Hero WOD)

5 round for time
400m run
10 Burpee Box Jumps 24inch/20inch 
10 SHDP 42.5kg/30kg
10 Thrusters 42.5kg/30kg
1min Rest
no rest last round
Include rest in final time

Saturday

AMRAP 30min
20 Power Cleans 60/40kg
Run*
20 KB Swings 32/24kg
Run*
20 Front Squats 60/40kg
Run*
20 TTB
Run*
20 Box Jumps 24/20"
Run*
20 DB Squat Cleans 20/15kg
Run*
*Run is 200m on the first round then increases by 200m each round

Sunday

6 rounds for time:
20/15 Cal Bike or 30/25 Cal Row
7 DB Burpee Box Step Overs 15/10kg