Strength
Deadlift
5/3/1 75%, 85%, 95%+rep
Metcon
3 Rounds For time
20 Kettlebell swing 24/16
10 single arm kettlebell thruster 24/16
5 muscle up
Finisher (1min)
Max calories assault bike
Olympic Lifting
Hang clean
1-1-1-1-1
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
