January 4, 2019 With a partner complete: 100 Air squats 100 Push ups 100 Sit ups 100 Ball "slams"

Work on Turkish get ups for 10 minutes. 5 sets: 5 Presses ss/ 5 Challenging ring rows

We will not have class on... December 24th December 25th December 28th December 31st January 1st We wish everyone a wonderful and safe...

20 minute AMRAP with a partner: 5 push ups 10 walking lunges 20 lateral line hops Alternate, rest while partner goes

5 Rounds: 3 minutes of Rowing 3 minutes of Rest

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: 1 Hang power snatch 1 Overhead squat 1 Hang squat snatch 8 minutes of max reps: Burpee box jumps with a partner

18 minute AMRAP: 18 Walking lunges 18 Double unders 18 Dumbbell Push press

10 min to work on Turkish Get Ups 5 sets of 5 SOLID presses. Increase weight if appropriate, but try to be heavy. ss/ 5 sets of 5 SOLID...

For time: 1-2-3-4-5-6-7-8-9-10 Dumbbell front squats Dumbbell facing burpees