1 Min max tire flips

x3

5-5-5-5

80% Front Squat

1 Min max dead lift 80%

x3

Keep lifting!!

Clean

3 -65%

3 -75%

3 -85%

Then

Agility ladder work and hand stand practice

21-15-9

Clean 135#

Ring Dip

"Michael"

800M Run

50 Sit Ups

50 Back Extensions

x3

20 Ring Push Ups

30 Kettle Bell Swings

400M Run

x4

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Dead Lift

3-3-3

Then

12 Chest to bar Pull Ups

3 Sumo Dead Lift 205#

9 CTB

6 SDL

6 CTB

9 SDL

3 CTB

12 SDL

Time to get stronger!! 5-3-1 program is back on and in full swing! The lifts we are going to be focusing on this cycle are:

Squat

Press

Snatch

Clean

Dead Lift

5-4-3-2-1-1-1

Cleans

Get low, be aggressive and be junk yard dog mean!! Starting up CrossFit Strength Biased programming starting with the new year, time to get strong!!! Hell Yeah!

9 Deadlift

6 Hang Power Snatch

3 Overhead Squat

x5

135#/95# Rx