Monday

Happy 2014!!! Here's to a great year! What is your goal for 2014? Did someone say Muscle Ups.... :)

Lift: (We will be incorporating a lot of lifting going forward, if you don't have time or don't want to that is fine! However, remember it is always good to push yourself!

Back squats
5 reps @ 75% of 1RM
5 reps @ 80%
ME @ 85%

On the last set you must complete at least 5, but if you can surpass 5 keep going. Give your maximum effort. If you are struggling and knock out 4 reps. Rack the bar, take a breath and do the last rep. Don't forget to get in a few warm-up sets with a lower weight.

Then..

For time
10x Handstand push-ups
20x Wall ball (20/14#)
30x Toes to bar
40x Power clean (135/95#)
50x Burpees
60x Sumo deadlift high pull (75/55#)
Sled drag 100m (195/170#)
Sprint 100m back to start