Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

• 3 x Bench Press

Final 2 rounds…

•  Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout.  Three rounds for time (CF Invictus workout from December 30)

• 10 x Box Jumps
• 15 x Thrusters @ 75lbs
• 20 x Toes to Bar
• 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18.  Really hard workout when done right!