STRENGTH:
Power Clean 3,3,3,3,3
Jr-215(1@225)
Rich-215pr
Eric-practice

WOD:
21-15-9
Power Clean
Ring Dips
Jr-@135 8:26
Rich-@135 6:35
Eric-@45 4:22

WOD:
3 rounds
500m/row
10 HSPU/Hands Free Pushups
15 KBS 70/53
20 TTB/KTE

Eric-16:16
Rich-16:36 Rx

WOD:
8min AMRAP
10 wall balls
10 pullups

Rich 8rounds + 8
Eric *7rounds + 2

12 Days Of Christmas: 12 rounds
Adding an exercise every round just like the song.

1 Clean & Jerk @135
2 Kettle Bell Snatch @53
3 Trusters @135
4 Pull Ups
5 Burpees
6 Kettle Bell Swings @53
7 Sit Ups
8 Jumping Squats
9 Clapping Push Ups
10 Over Head Lunge @45
11 Push Press @95
12 Muscle Ups
Time: 33:44

Warm Up:
500m row
Stretch

Strength:
Power Clean 3,3,3,3..
155,174,195,205,(215x2)

WOD:
21-15-9
Power Clean @135
Toes to bar
Time: 6:43

Rest day

WARM UP:
Jump rope
Row 750m

STRENGTH:
Push press 5x5
85,95,115,134,(155(1rep))

WOD:
21-15-9
OHS @95lbs
Burpees
(5:11)

CASH OUT:
500m row (1:48)

Peyton
21 thrusters (broom stick)
9 toes to rings
15 thrusters
7 toes to rings
9 thrusters
5 toes to rings

Time: 2:41

WARM UP:
Bergner Warm up
Row 750m
Stretch

STRENGTH:
Dead Lift 3,3,3...
(325)

WOD:
4 Rounds
10 Chest To Bar Pull-Ups
15 Dead Lifts @155
20 Wall balls
(12:33)

CASH OUT:
100 double Unders

WOD
Pushups 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Rest only In the plank position.
12:05

Partner WOD
200 med ball situps

WOD:
6 rounds for time
3 power cleans @155
6 front squats @155
9 burpees
(9:05)

Strength:
Split Jerk 2-2-2
210

WOD:
12-10-8-6-4-2
Split Jerk @50% 2rep max
Back Squat
(7min)@105lbs

STRENGTH:
Hang Squat Clean  2x5
@115,135,165,185,(195fail)

WOD:
21-15-9
KBS @53
Burpees
4:00 min

CASH OUT:
Strict Toes To Bar 3x10

Rest Day

Tomorrow head to head with Jr

Rest Day

WARM UP
-Jump Rope
-Stretch
-Dead Lift up to 315

WOD
-5 Rounds for time
-5 Dead Lifts @ 315
-10 Burpees
(9:09) sucks!!!

CASH OUT
-Tabata Squats B2B
(10)

DIET
95% PALEO

WARM UP 

-Bergner warm up

- Row 750m/75%

-Stretch 

SKILL

2x7 snatch 50% max

@95 

STRENGTH

2x7 working up to max clean and jerk

@215

cleaned 225

DIET

95% PALEO