January 2024

As many rounds as possible in 10 minutes of:
10 Wall ball shots 20/14# 10/9’ MRX 14/10# 10/9’
10 Sumo Deadlift High Pulls 95/65# MRX75/55#
Compare to June 10, 2013.

5 rounds for time of: 
20 Pull-ups
30 Push-ups
Compare to December 14, 2010.

3 Rounds for time of: 
30 KB Goblet Alternating Lunge Steps 55/35# Rx+70/55# MRX45/25#
30 Kettlebell Swings
30 Unanchored Sit-ups Rx+GHD Sit-ups MRX Anchored Sit-ups

For time: 
8-7-6-5-4-3-2-1
Squat Snatch 115/80# Rx+135/95# MRX 95/65#
*250/200 Meter row after each set

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells combined).

*If you fall behind, note rounds made EMOM and then it becomes a 20 minute AMRAP*

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to January 20, 2022.