Complete for Time:
800 meter Run (or Row due to snow)
30 Chest to Bar Pull-ups
30 Box Jumps (24/20)
400 meter Run (or Row due to snow)
20 Toes to Bar
20 Box Jumps
200 meter Run (or Row due to snow)
10 Knees to Elbows
10 Box Jumps

Back Squat
5 @ 65%
3 @ 75%
3 @ 75%
3 @ 75%

Strict Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%

Turkish Get-ups for Quality: Spend 5-8 minutes working up to a heavy complex on each side. The goal is to do 10-12 TGU per side.

Deadlift
5-5-5-5

“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips

“Endurance Chelsea”
On the 2 Minutes for 40 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Front Squat
5 @ 65%
3 @ 75%
3 @ 75%
3 @ 75%

Strict Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%

6 Minute AMRAP:
6 Strict Pull-ups
12 Plate Ground to Overhead (45/25)
24 Double Unders

10 Minute EMOM:
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead Squat
*increase weight each round to a heavy complex

4 Minute AMRAP:
Wall Ball Shots for max reps (20/14)
*Rest 2 minutes
4 Minute AMRAP:
Row for max calories