10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar

3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters.

7 RFT: 350m Row 7 Box Jump Overs (24/20″) 7 Ring Dips

Jared 4 Rounds for time of: 800m Run 40 Pull-ups 70 Push-ups In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010

3RFT: 10 Snatches (75/55) 10 OHS (75/55) 10 HSPU 10 T2B

AMRAP 30: 500m Row at RPE 8 Rest 1min Between Efforts

8Rds, Alt. with a partner: 5 Tire Flips 10 Sledge Hammer Swings 15 Push Ups

5RFT: 12 Pistols 9 Wall Balls (20/14 to 10/9’) 6 Hang Squat Cleans (95/65) TC 15

Let’s Bring in the New Year!! Partner AMRAP: 22 20 Pull ups 22 Squat Clean and Jerk @135/95 20 Ring Dips 22 BBJO @30/24″ Split Everything Anyway

EMOM 16: A) 2-4 Sandbag Over Shoulder (150/100) B) 80’ Sandbag Carry – 1 length of the rig outside