A) Front Squat; 5 sets of 3 @ 75% plus 10# (same as week 3)

B) CF Metcon

C) For time: 750m row (target: sub 3min)

A) Strength: Deadlift; in 20min build up to a heavy set of 3.

B) Wod: Diane

21-15-9 Deadlift (225/155)

HSPU (sub db push press (unbroken set of 21)

Score: DL weight / Diane Time

Tuesday 1/3

Skill: Deadlift – Find Heavy triplet in 20 minutes

WOD:

Diane-ish

21-15- 9

Deadlift 135/95

DB S20 35-40/25- 20

Score: Deadlift wgt/time

A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm

The focus on these is moving quickly. Turn over fast, and pull yourself under the bar.

B) CF Metcon

A) CF Metcon

B) Take about 10 minutes of practice and record you longest unbroken hs

walk in feet.

Metcon: Teams 2

8 min amrap

15m/12f AB cal

Teammate does max burpees (score burpees) Switch every 15/12 cal

Rest 3 min

8 min amrap

20m/16f row cal

It's game time!

Metcon: 20:16 minute AMRAP with a partner (because no one should have to go through 2016 alone) Broken up however you want, just like your life.

20 Bar facing burpees

16 Thrusters (95/65)

A) CF Metcon

B) 750m recover row @ 75% effort (take about as long as your best 1k time would take you)