Weighted pull-ups 3 x 1 —- Five rounds for max reps of: 1 min Wallball Shots 1 min Rope Climbs Run 400m Rest New round starts every six minutes....

6 x Power Snatch-Overhead Squat-Squat Snatch —- “THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning ...

Rest Day/Make-Up/Skills...

Zercher Squat 3 x 5 —- “Nutts” For time: 10 Handstand push-ups 15 Deadlifts, 250 lbs 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders 400 m Run with a 45lb plate...

Practice 30 minutes: Strict pull-ups, Kipping pull-ups, Chest to bar pull-ups, Butterfly pull-ups, Bar muscle-ups…. —- 10 rounds of: 5 Burpees (jump as high as you can) 40 m Suicide run (4 posts, 10 m apart, total 120 m) Rest 1 minute...

6 x Power Clean-Squat Clean-Split Jerk —- “Tate” 5 rounds for time: 9 Thrusters 95 / 65 lbs 9 Ring Dips 9 Cleans 95 / 65 lbs 9 Pull-ups...

- Rest Day/Make-Up/Skiils...

Overhead Squat 3 x 3 —- Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats On Tuesday the 25th Jordan will be leaving town and he will be back on Monday the 31st at 10:00PM. On Tuesday, Feb 1 the gym will be [...]...

Weighted Pull-ups 3 x 3 —- “Paul” Five rounds for time of: * 50 Double unders * 35 Knees to elbows * 20 m Overhead walk, 185 / 135 lbs...

3-position Snatch x 5 3 x 5 Snatch Deadlift & Shrug —- 30 Muscle-ups for time or 60 Pull-Ups and 60 Ring Dips...