Friday the 1st of FebruaryStrength : 12 Mins 2 Sled Push 2 Farmers Carrys 5 Man Makers 3 Power Cleans 10 Cals Bike/Row/Ski 5 Strict Pull Ups Wod : 4 min Amrap Clusters 60/40kg Cluster is a squat clean into Thruster Scale as needed and focus on techquine

Thursday the 31st of JanuaryStrength : Deadlift 4x6 @60/65/70/75% Wod : every 3 mins for 9 mins 2rds 10 Thrusters 42.5/30kg 10 Chest To Bar/Pull Up/Ring Row

Wednesday the 30th of JanuaryStrength: Pressing 5 x 3 Strict @ 75/80% 4 x 2 Push Press add 20%of Strict 3 x 1 add 10-15% of Push Conditioning: Partner AMRAP 10 mins 50 Double Unders 40 Swings 30 Cals 20 Toes To Bar

Tuesday the 29th of JanuaryStrength : Push and Pull 5 rds 6 Bench @ 60-70% 6-10 Strict Pull Ups ( use weight if necessary ) Condtioning : 10 Dumbell Snatch 15 Burpee Box Jump overs 20 Dumbell Snatch 15 Burpee Box Jump overs 30 Dumbell Snatches 15 Burpee Box Jump overs 40 Dumbell Snatchrs 15 Burpee Box Jumps overs 50 Dumbell Snatch 15 Burpee Box Jump overs Time Cap 15 mins

Monday the 28th of JanuaryStrength : Front Squat ( do Back if mobility is lacking for Front) 4 x 6 @ 60,65,70,75 % Accessory: 4 x 8-12 reps of Double Dumbell reverse lunge Condtioning : Every 2 mins for 14 mins 14 Wall Balls 12/8 Push Ups

Friday the 25th of JanuaryStrength : 10 mins work 1 sled push 1 farmers carry 3 back squats 3 power cleans 10 cals bike Wod : For time 21/15/9 Wall Balls Kb Swings 32/24 (russian) Handstand push ups/ hand release push ups

Thursday the 24th of JanuaryGymnastics : Handstand Hold 3x 20 sec or Wall walk 3x20 sec Core : 6 mins work of 20 Hollow Rocks 15 Sit Ups 10 Reverse Crunches Wod : For Time 30 Thrusters 40/30kg 30 Burpee Box Jumps

Wednesday the 23th of JanuaryStrength : Strict Press 5x5 @55% 3x3 Push Press add 5-10kg Wod : Partner 15 min Amrap 50 Dumbell Snatch 50 Slam Balls 50 Wall Balls 50 Push Ups 400m row/run 1 person working 1 resting

Tuesday the 22nd of JanuaryGymnastics : Pull Ups 5x5 strict (use weight if possible) 5x5 negative 5x1 10 sec hold at top and 10 sec descent 15 min Amrap 5 Hang Power Cleans 10 Push Press 15 T2B

Monday the 21st of JanuaryStrength : Front/Back Squat 5x5 @60% of 1rm set last week Wod : 10 min amrap 10 Kb Swings 10 Box Jumps 10 Burpees