Happy New Year Closed

WOD:  for time: 31 push press 31 pull ups 31 snatches 31 sit ups 31 toes to bar 31 push ups 31 kettlebell swings 31 back squats 31 unbroken double

SKILL: 1:30 light bike + max ring muscle-ups 1:30 light bike + 12 handstand push-ups 1:30 light bike + max ring muscle-ups 1:30 light bike + 9 handstand push-ups 1:30

WOD: partner chipper for time: 2 rounds: 50 goblet squats 60 box jumps 50 slam balls 60 dips 100 plate overhead lunges 50 toes to bar

WOD: 30:00 emom: m1: 10 deadlift m2 15 hanging leg raise m3: 40′ handstand walk/ 5 wall drills/ 3 wall walks m4: 10-15 strict pull ups m5: rest

WOD: 15 rounds for time: 4 box jump overs 4 kettlebell high pull to overhead 4 burpee squat 200 meter sprint :30 rest

SKILL: 6:00 emom: 1 power clean + 1 squat clean + 1 hang power clean @70% of 1 rm power clean WOD: “adderall” 7:00 to complete: 800 meter run max

SKILL: 3 rounds not for time: 300 meter row 3-7 ring muscle ups WOD: 3 rounds: 200 meter run 8/8 single arm dumbbell push press 21 dumbbell goblet squats

SKILL: every 2:30 for 12:30: 5 bench press WOD: “rocket power” 21 bar facing burpees 21 power snatches 15 bar facing burpees 15 overhead squats 9 bar facing burpees 9

SKILL: back squats: 4 @ 70% 3 @ 75% 2 @ 80% 2×1 @ 85% WOD: for time: 100 double unders 800 meter run 60/45 calorie row