Prior to 8:00, complete:
3 rounds of:
6 jumping pullups
6 snatches or goblet squats (weight increases each round)
Then, 3 rounds of:
7 jumping pullups
5 snatches or goblet squats (weight increases each round)

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:

A) Crossfit open wod 17.3

B) tbd

SKILL: 1 Strict Press, 2 Push Press, 3 Jerk (Push or Split)

- Starting between 60-65%

- Take 4 sets to get you your heaviest complex

WOD: AMRAP 5

1 Rope Climb (same subs)

60 Double Unders (120 single unders)

Skill: Deadlift

15 mins to find a Heavy 5

WOD: 18-16- 14-12- 10

KB Russian Swings (70/53)

200m after each round

Score is DL weight/time

Skill: Back Squat

3 x 5 @ 65-70%

WOD: AMRAP 8

10 DB Hang Cleans (30-40)/(15- 25)

10 DB Push Press

10 DB Step Ups (20/16)

Score is Back Squat weight/rounds + reps

SKILL: Back Squat E2MOM 10 min

4-5 reps @ 70-75%

WOD: Buy in: 800 m run

Then 4 RFT

10 Power Cleans 135/95

10 FR ALT Lunges (not walking)

10 Lateral Burpee over Bar

Time cap: 20 minutes

Workout of the day - January 4th, 2017

Warm Up:

A) CF S-WOD (4 reps @ 80% tho)

B) CF Metcon

C) 3 rounds for time; 10 toes to bar, 10 push ups