January 2025

Open 13.2
10min AMRAP:
5 S2O 115/75lbs 55+ 95/55lbs
10 Deadlifts 115/75lbs 55+ 95/55lbs
15 Box Jumps or Step Ups 24/20″ 55+ 20″

Compare to May 25, 2021.

“The MLK Muscle-Up Mile ” by DB
For Time: 
805 meter Row
Then
10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
804 meter Row

Compare to January 15, 2024.

Rest day

5 Rounds for max reps of:
Every 3 minutes:
200 Meter Run
21 Kettlebell Swings 55/35# MRX 45/25#
Max rep pull-ups with remaining time
No rest b/w rounds.

For time: 
21 Toes to Bar MRX Knee Raises
15 Overhead Squat 115/85# Rx+135/95# MRX 75/55#
9 Squat Snatch
21 Toes to Bar
9 Squat Snatch
15 Overhead Squat
21 Toes to Bar