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!

20 min. AMRAP: 10 ring rows 20 push ups 30 air squats

For time: 40 KB Swings 40 Walking lunges 40 DB Push Press 40 Sit ups 40 DB Front squats 40 Burpees 40 Double unders (or 20 DU attempts)

15 min AMRAP: 9 deadlifts 12 push ups 15 box jumps