Happy New Year

Warm up
5 min jump rope

Str-back squat 5-5-3(5-5-5)

Wod
20 front squats 75/45
18 lunges
9 min AMRAP(for 9 years of NHB)

1. Warm up
   5 min jump rope
   100 sit ups
   Str- bench press 5-5-3(3-3-3)
   Wod
   50-40-30-20-10
   Push ups
   Ring rows
   For time

Warm up
200 m run
20 squats
2 rounds
Str- Back Squat 5-5-3(3-3-3)
Wod
E2MOM
5 front squats 155/105
5 pull ups
12 min

Warm up
800 m run
20 kb swings 35/25

Str-Shoulder Press
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)

Wod
20 DB power snatches L-35/25
20 squats W/ DB 35/35
20 DB power snatches R-35/25
20 lunges W/ DB 35/25
3 rounds for time

Cool down
3 sets of 10 DB lateral shoulder raises.