Tuesday 1/9/2024

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Strength 
Power Clean + Push Jerk 10x5
With an ongoing clock:

Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.

Rest exactly 2 minutes. The metcon begins at the 12 min mark....

WOD
Rest until minute 12:00 (after strength)
From minute 12-22:

"Wynwood Walls"
Every minute on the minute for 10 minutes
200/175m Row

Accessory
Gymnastics: Core Conditioning (Day 1)
Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees

Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees

Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees

Monday 1/8/2024

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Strength
Back Squat:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees

-Rest 1:00-

20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees