12/26/16-1/1/17: Medium

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Front Squat Hold

10 Sec. Overhead Power Position Hold

10 Sec. Deadlift just below knee hold

10 Sec. Hollow Hang from bar hold

10 Sec. Arch Hang from bar hold

10 Sec. Plank hold

3 Front Squats

3 Push Jerks

6 Deadlifts

6 Pull-ups

6 Toes-to-bars

6 Hand Release Push-ups

Round 1 = 95/65;  Round 2 = 135/95;  Round 3 = 165/105

Medium Conditioning

“Pheezy”

3 Rounds

5 Front Squats (165/105)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes-to-bars

5 Push Jerks (165/105)

18 Hand Release Push-ups

Accessory/Cool Down

12 Min EMOM

Odd: 5 Ring Dips

Even: 3 Snatch Balances @ 50%

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching