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190107

1) WARM-UP: 3 Rounds

10 x Pushups

10 x Ring Rows

10 x KB Swings

2) STRENGTH: Alt. EMOM 10

6 x Bench Press @70+%

10 x DB or KB Row

—2 min rest—

Max Rep Bench Press @90% of heaviest 6 rep weight

3) CONDITIONING: Every 3 min for 6 min

300yd Shuttles (25yds x 12 lengths)

4) METCON: AMRAP 13

13 x T2B (Scaled Knee Raises or AbMat Situps)

13 x Deadlift @185/125 (Rx+ 225, Scaled less than or equal to 155/105)

13/10 x Cal Row/Ski/AAB

5) COOL-DOWN AND STRETCH

Earlier Event: January 5
190105
Later Event: January 8
190108