PROGRAM A)

1)Back Squat + Pause Squat 5x2(1+1) heavier than 06JAN2013

2)EMOM for 15 minutes:

3 Push Press AHAP

3 KBS AHAP

4 Burpees

PROGRAM B) 

Strength

1) BS 1X5 @65, 1X5 @70, 1X5 @75, 1X5 @80

2) FS 1x5 @60, 3x5 @65

Cond

2 Rnds

3 Min AMRAP

Burpees

Rest 1:00

2 Min AMRAP

Box jumps 24/20

Rest 1:00

1 Min AMRAP

Thrusters 100/65

Rest 1:00