Rope Climbs w/Extra Time

Deadlift - 5 @ 55, 65, 75%, Back Extensions - 3×12

AMRAP 20: 30 Lunges (ec), 30 Russian KB Swings (62/44), 30 Sit Ups, 3 Rope Climbs

Rope Strength, Chinups (Strict, weighted if possible) 3×12

Bench Press - 4×10 @ 60%, AMAP @ 60%, Russian Twists - 3×10

For Time: 30 Clean and Jerks (135/95), beginning with a 100m Sprint and stopping EMOM for a 100m Sprint

For Time: 5 Rope Climbs (4 min cap)

Power Snatch - 12×3 @ 60%, Strict T2B - 3×10, Straight Leg Sit Ups - 3×12

Alt. EMOM 12: 1. 50 DUs, 2. Ski for Cal

Every :30 x 10 - 5 Second Rope Tuck Holds

Back Squat - 4×10 @ 60%, AMAP @ 60%, Bentover Rows - 3×12

For Time: 50 Wall Balls (20/14), 20 Bar MUs, 50 Cal Row, 20 Thrusters (135/95)

Rope Climbs - Review Footwork and Efficiency (New January Skill!)

Power Clean - 12×3 @ 60%, Strict Press - 5 @ 55, 65, 75%

AMRAP 8: 2, 4, 6, 8...Alternating DB Snatches (50/35), Burpees

In Partners For Time: "The Running Quick and the Dead" - Run 1 Mile, 3-9-15-21-21-15-9-3 Deadlifts (205/145) and Box Jumps (24/20), Run 1 Mile

Skill of Choice

OHS - 5 @ 60%, 3 @ 70%, 3 @ 80%, 3x2 @ 85%, Saxon Side Bends - 5x10 (ec)

EMOM 16: 1. HSPU, 2. OH Lunges (ec 95/65), 3. Row for Cal, 4. Rest

Skill of Choice

5 Rounds (not for time) - 1:00 Plank Hold, 10 Back Extensions, 10 Good Mornings, 2 TGUs (each side)

For Time: Buy In Ski 500m, 5 Rounds - 50m KB Front Rack Carry (53/35), 20 Plank Knee to Elbow (ec), Buyout Ski 500m

Skill of Choice

Back Squat - 10 @ 60%, 10 @ 70%, 3X6 @ 85%, 10 Rope Climbs (legless)

EMOM 5: 3 Manmakers (50/35), Rest 2 Minutes, AMRAP 5: 5 American KB Swings (53/35), 25 DUs

In Teams of 3, 18 Rounds For Time: 5 Deadlifts (165/115), 4 Hang Power Cleans, 3 Front Squats, 2 S2OH, 1 - 200m Run