Friday:  January 10, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Contract/Relax, :90/side

2 Rounds
16 Spidermans
8 KB Swings

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 58:00):  Strict 18:00 Time Cap

Fitness
4 Rounds
60 Single Unders
15 Kettlebells Swings
20 Goblet Squats
15 Push Ups

Performance
4 Rounds
40 Double Unders
15 Kettlebells Swings 53/35lbs
20 Goblet Squats 53/35lbs
15 Push Ups

Competition
4 Rounds
40 Double Unders
15 Kettlebells Swings 70/53lbs
20 Goblet Squats 70/53lbs
15 Push Ups