13 Jan

12-9-6-3
L-pullup
KBS (32kg/24kg)
HSPU

11 January

5RFT
8 Squat clean to thruster
100m sprint
-5min rest-
3 attempts broad jump for distance

10 Jan: Jackie-esque

1000m row
50 BJ (24/20)
10 Wall walks

-rest 4 min-

400m sprint

9 Jan 14 OHS- Doubles- SDHPs

21-15-9

21-15-9   OHS/ SDHP (50 doubles in between each task)

so 21 OHS, 50 Doubles, 21 SDHP/ 15 OHS....

8 Jan: 4RFT

200m run
20 KBS (24kg/16)
10 T2B

7 Jan: EMOM Madness!

EMOM for 16 minutes
Even minutes
3 PC (185/135)
Odd Minutes
6 HSPU

--2 min rest--

2 min ME AMSU 

6 Jan: 10min AMRAP

30 Doubles
20 OHS (115/75)
10 Bar-facing Burpees