Strength : 

Back Squat

2x4min

[2x30 sec Goblet Squat Hold]

WOD : 13 MIN

Partner WOD 5:3:5

3 Deadlifts (225/135) - HOLD

Max Effort Jumping Lunge

- 3 MIN REST -

3 Pull Ups - DEAD HANG

Max Effort Burpees

Score = Total Reps of

Jumping Lunges and Burpees

STRENGTH:

4 x 6 Pause Good Mornings

10 x 3 Muscle Snatch

WOD:

13-Minute AMRAP (5:3:5)

- 5 Bear Complex (135/95)

- 10 Box Jumps (24/20)

*3 Minute Rest after first 5 minutes*

- 5 Box Jumps (30/24)

- 10 Bear Complex (95/65)

"Day 1" aka: "#NewYearNewMeWOD"

5 Rounds FT!

- 20 Burpees

- 20 Squats

- 20 Situps

- 20 OH PL Lunges (45/25)

- 1 Lap

WOD:

- Pacer Test

1RM:

- Strict Press / Push Press

- Squat Clean

- Deadlift / Bench

STRENGTH:

Heaving Snatch Balance - find 3RM 

WOD:

5 Rounds FT! (Partner)

- 15 T2B [Deadlift Hold (225/135)]

- 10 WB Shots [HS Hold]

- 5 Burpee OTB [Dead Hang]