A. Pistols

• 2-4-6-8 every :30 rest 1 min x2 rounds

B. Back Squat

5 Reps

2 Reps

5 Reps

2 Reps

5 Reps

2 Reps

MetCon

5 rounds

12 Push Press

20 double unders

16 min cap

A. Bench Press Prep

B. Bench Press

“100”

C. MetCon

3 rounds

20 DB Snatch 35/20

15 Handstand Push-ups

10 DB OH Squats 35/20

A. Row + Back Squat

B. MetCon

8 min AMRAP

7 dips

14 power snatch 95/65

*scale to c&j

A. 7 min Emom

1-5 strict pull-ups followed by max effort double unders

B. Deadlift

5×10@65% every two minutes

C. MetCon

Mystery Chipper! 🤪

A.

5 min EMOM

:30 second handstand hold

10 pistols / Split Lunges

B. Push Press

1×10@60%

1×8@65%

1×6@70%

5×5@75%

16 min cap

C. MetCon

10 rounds

5 TTB

5 Thrusters 95/65 😊

A. Every minute in the minute for 7 min

• 4 dips

• 5 strict pullups

• 6 pistols

B. Back Squat conditioning

10-9-8-7-6-5…1 @ 185/125

For time – 15 min cap

C. MetCon

7 min AMRAP

15 sit-ups

15 push-ups (hand release)

15 wallballs 20/14

A. 1-5 strict pull-ups for 5 min every :30

B. Power Cleans + Jerk

5 rep emom for 10 min

C. MetCon

For time

800 m run

50 air squats

75 kB swings 53/35

100 m walking lunges 53/35

18 min cap

A. Pistols

• 2 pistols every 10 seconds for 2 min rest one min and repeat.

B. Deadlift

10 rounds of 3 reps every :90 – build weight throughout sets

C. MetCon

4 rounds

7 squat cleans

7 Shoulder to Overhead

7 burpee pull-ups

Weight = 155/105

Just a reminder to all who might have not paid attention but there will be no class tomorrow but expect a bruiser come Wednesday! Love you all! 🤪 Hope you all had an amazing Christmas!

Also, just wanted to thank all of you for making CF Upheaval what it is! You guys are the best and I am excited to go into 2018 with all of you!

Ben and Shannon!