120110
4 Rounds for time: Row 300m 6 Power cleans (155/105) 15 Box Jumps
120111
Burgener Warm-up breakdown Squat x1 70, 77, 85, 93, 101%
120109
3 Rounds for time: 15 Thrusters 15 Pull ups 15 Kettlebell swings
120107
“DT” 5 Rounds for time 12 Deadlifts (155/115) 9 Hang cleans (155/115) 6 Push Jerk (155/115)
120106
5 Rounds for time: 5 Front squats 10 Lateral burpees
120105
2 Rounds for time: Row 400m 25 KB swings Run 400m 25 Sit ups
120104
Back Squat x3 63, 70, 77, 85, 93% Accessory work
120103
For time: 10 to 1 Power clean (135/95) Pull ups
120102
4 Rounds for time Run 200m 20 Med ball clean wall ball shots
111231
Tabata: Row Squat Sit up Burpee