Saturday, January 9

1:00p Arrival, 1:30p Start time

1) Warm-Up - Partner or teams of 3:
EMOM12:
a) 3-Position Squat Snatch @ 95/65#
b) 8 Synchro Pull-Ups Regular Kipping style
c) 5 Huge, bounding broad jumps for distance (no landing, must jump straight into next jump) + 10 Jumping Squats (for height)

2) M/M, F/F Teams - On Rower or AD:
Complete for time:
1) 20/12 Cals, 5 Squat Snatches @ 165/115
2) 20/12 Cals, 7/4 Muscle-Ups
3) 30/18 Cals, 10 SqSn@ 135/95
4) 30/18 Cals, 8/5 Muscle-Ups
5) 20/12 Cals, 20 OHS @ 115/85
6) 20/12 Cals, 7/4 Muscle-Ups
*Rest is time it takes partner for round*

3) Tabata (alternating Rounds):
V-Ups
HSPU