“Hangnail” (in class)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Row Capacity (Building from 12-10-18)
6 Rounds, On the 2:00: (in class warm up)
400/330 Meter Row
Round 1: 2k Pace + 9 Seconds
Round 2: 2k Pace + 4 Seconds
Round 3: 2k Pace – 1 Second

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups