PRE: 4x5 Bench Press (Work at a heavy load all 4 sets) 3x10/Leg Bulgarian Split Squats

WOD: For time: 4 Rounds:

-20/14 Cal Bike/Row/Ski

-20 Power Snatches (75/55)

-20 Box Jumps (24/20)

-20 Push Presses

POST: 5-10 min work on handstand hold (free/wall)

PRE: Movement Standards

WOD: "Annual Madness" For time:

120ft Bear Crawl

-111 DU (x2 Singles)

-10 Rounds of "Cindy"

-9 Deadlift (315/225)

-800m Run

-7 OH Squats (135/95)

-60 Cal Bike/Row/Ski

-5 Muscle-Ups

-Then, AMRAP in 4 minutes of: -3 Bar Over Burpees -2 Thrusters (135/95) -1 Legless Rope Climb

POST: Happy New Year!

PRE: Heavy Day

WOD: Hang Clean and Jerks 8-7-6-5-4-3-2-1,

2 Rounds: 1000/850m Row/Ski, 50 BB Back Rack Lunges, 30 TTR

POST: NFT: 12/10 Cal Bike, 30 V-ups, 12/10 Cal Bike, 1:00 Static Leg Raise, 12/10 Cal Bike 30 Scissor Kicks (4-Count)