Partner workout: 400m run or row buy in Split reps, 2 Rounds: 50 Wall Balls 40 Wall ball sit ups 30 KB Swings 20 Ring rows 10 Burpees ...

5 sets: 10 DB bench press and 10 ring/inverted rows For time: Row 500m

5 Rounds for time: 12 Overhead squats 45 Double unders

For time: 21-15-9 Box jump Burpee Ball slam

5 sets: Behind the neck lunges 5 each leg and 5 pull ups

For time: 50-40-30-20-10 Single unders 25-20-15-10-5 KB DL 5-4-3-2-1 Shuttle run

5 sets: 1 Hang power snatch 1 Overhead squat 1 Hang squat snatch

For time: 30 KB Swings 30 KB Front squats 30 KB Deadlifts 30 KB Front squats 30 KB Swings 3 cycles with 2 min between

5 sets: 5 Barbell press and 5 Strict pull ups

Stay safe in the ice and snow. We'll see you on Monday!