On the minute every minute for 8 minutes: 1 Power Clean + 2 Push Jerks

Then:

Complete as many rounds as possible in 12 mins of:

21 Kettlebell Swings, 53/35 lbs

14 Kettlebell Reverse Lunges, 53/35 lbs

7 Push Jerks, 165/115 lbs

T.U.P.

15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups

Reminder: 2022 New Year Nutrition Challenge Workout Retest at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am. Please arrive by 8:30 A.M. at the latest to take care of measurements.

2022 New Year Nutrition Challenge Workout:

For time:

30 Burpees

30 Pull-ups

30 Toes to Bar

30 Push Press 95/65

30 Power Clean 135/95

Run 400 meters

For time:

Run 400 meters

21 Deadlifts 225/155

Run 200 meters

21 Toes to Bar

Run 400 meters

15 Deadlifts

Run 200 meters

15 Toes to Bar

Run 400 meters

9 Deadlifts

Run 200 meters

9 Toes to Bar

3 rounds, 1 min per station, for max reps of:

Row (Calories)

Push Press, 115/80 lbs

Burpee

Pull-up

Lunge

Rest

*fight gone bad style 

3 Rounds for Time:

Run 400 meters

10 Clean and Jerks 135/95

25 Wall Balls 20/14

21-18-15-12-9-6-3 reps for time of:

KB Swings 53/35

Push-ups

Sit-ups

On the minute every minute for 7 minutes: Squat Clean + 2 Front Squats.

Then:

AMRAP in 15 minutes of:

5 Burpee Pull-ups

5 Front Squats 135/95

10 Box Jumps 24/20

6 Rounds for Time:

5 Hang Power Clean and Jerks 135/95

10 Handstand Push-ups

10 Toes to Bar

For Time:

Run 1 mile

Then:

4 Rounds of:

7 Power Snatch 115/80

50 Double-unders

10 Overhead Squats 115/80

5 Rounds for time:

9 Squat Cleans 135/95

15 Pull-ups

9 Lateral Burpees over Barbell

For time:

Run 400 meters

50 Push-ups

Run 400 meters

100 Sit-ups

Run 400 meters

40 Push-ups 

Three rounds of:

Thrusters 115/80
Burpee Box Jumps 24/20
Weighted Step-ups (choose weight)
Toes to Bar
Row (Calories)

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Warm up”

Every minute on the minute for 6 minutes: Deadlift x 3 reps.

Then:

For time:

15-12-9 reps of:

Deadlifts 225/155

Chest to Bar Pull-ups

Rest 3 minutes:

12-9-6 reps of:

Power Clean 135/95

Strict Handstand Push-ups

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

* After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

For time:

Run 400 meters

30 Muscle Snatches 75/55

20 Pull-ups

Run 400 meters

15 Power Snatches 115/75

20 Pull-ups

Run 400 meters

10 Squat Snatches 135/95

20 Pull-ups

Shoulder Press 5-5-5-5-5 (take weight from floor)

(perform a set every 90 seconds)

Then:

AMRAP in 15 minutes of:

6 Push Jerks 135/95

10 Box Jumps 30/24

14 Air Squats

5 Rounds for time:

200 Meter medicine ball run (choose weight)

10 Burpees

5 Power Cleans 185/125

10 Rounds for time:

5 Thrusters 95/65

7 Toes to Bar

25 Double-unders 

For time:

Row 1000 meters
50 Hang Power Cleans 95/65
Run 800 meters
60 Wall Ball 20/14
50 Step-ups 24/20
45 Pull-ups