Wednesday – 12/27/17

Strength

6×2 Back squat at 90% of 1RM OR increasing from 12/20

Weightlifting

EMOM for 10 Minutes

3 Split jerks

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 10 Minutes

10 Pull-ups
20 Push-ups
30 Squats

Accessory

7×4 weighted strict pull-ups

increasing from las weeks 7×4

Thursday – 12/28/2017

Skill 

10 Rounds of 30 Seconds work 90 seconds rest

Air assault bike for calories

Metcon 

“GHD Annie”

for time *

50-40-30-20-10
Heavy rope double under
GHD Sit-Up

*9 Minute time cap

Friday – 12/29/2017

Strength

Bench Press

5×8 ~ 70%

Weightlifting

EMOM for 10 Minutes

1 Squat Snatch with pause in bottom of overhead squat

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes straight set of strict HSPU

Metcon

AMRAP in 10 Minutes
10 Overhead squat 95/65 lb
10 One arm russian kettlebell swings 32/24 kg

Accessory

10 rounds of 30 seconds on 90 seconds off
Row for calories

Saturday – 12/29/2017

Strength

3×8 Front squat ~ 75%

Weightlifting

EMOM for as long as possible

1 Squat clean starting at 60% and working up to a max for the day

Gymnastics

10 attempts at a max effort handstand walk

Metcon 

AMRAP in 20 Minutes
9 Toe-To-Bar
12 Power Cleans 135/95 lb
15 Box Jumps 24/20

Accessory

5×1 Pegboard ascent