Tuesday - 171219

Strength: Thruster - 15min to build RM3 Metcon: 5 Rounds for time: 10 Push Press (#60/40) 20 Box Jumps 30 Situps

Monday - 161219

Strength: Back Squat 5-5-5 Metcon: In teams of 3: 300-200-100 Double Unders 30-20-10 Sandbag Cleans (#75/45) Parner A: Works Partner B: Front Rack KB Hold (#24/16, x2) Partner C: Rest Switch as needed Endurance: 10 Rounds for time: Run 400m Then 2 Rounds: 15 Situps 10 Pushups 5

Sunday - 151219

Strength: EMOM for 14min: Even: 5 Strict Ring Dips Odd: 20 Shoulder taps Metcon: For time: Run 400m 50 Clapping Pushups 40 Hang Power Cleans (#50/35) 30 Overhead Lunges (#50/35) Run 400m Endurance: 3 Rounds for time: 1000m Row 20 DB Burpee Box Step Overs (#15/10, x2)

Saturday - 141219

Strength: Weighted Chin-ups 4-4-3-3-3 Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Weightlifting: -Push press (55%) 3×3 (60%) 2×2 Max reps with (65%) -Split jerk behind the neck (60%) 3×3 (65%) 2×3 (70%) 2×2 (75%

Friday - 121219

Strength: Power Clean - 15min to build RM2 (touch and go) Metcon: 2 Rounds for time: Run 800m 15 Thrusters (#60/40) 30 Toes-to-bar Endurance: AMRAP in 38min: 48 Kettlebell Swings 24 KB Front Rack Lunges 12 KB Push Press 6 Burpee Box Jump Overs Run 200m Skills: Strict Ring

Thursday - 121219

Strength: E3MOM for 21min (7sets): 2 Front Squats + 2 Push Jerks Metcon: For time, AFAP: 42-30-18 Wallballs (#10/6) 21-15-9 Chest-to-bar Pullups

Wednesday - 111219

Strength/Skill: Hang Power Snatch 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (#50/35) 30 Air Squats Endurance: 4 Rounds for time: Run 400m 30 Pushups 30 Situps 30 Kettlebell Swings (#16/12) Row 400m 30 Jump Squats 30 Double Unders 30 Box Jumps

Tuesday - 101219

Strength: Romanian Deadlift 5-5-5-5-5 *20sec hanging L-Sit after each set Metcon: In Pairs for time: 80 DB Snatches (#22.5/15, x1) 90 Box Jumps 100 DB Overhead Lunges 90 Hand Release Pushups 80 DB Hang Squat Cleans *one works at a time Weightlifting: -Push press (55%) 3×3 (60%

Monday - 091219

Skill: Pistol Squat Metcon: AMRAP in 14min of: 12 Pistols 8 DB Push-Press (#22.5/15, x2) 2 Rope Climbs Endurance: 8 Rounds for time: 30 Jump Squats 30 Pushups 30 Cal Row 30 Situps

Sunday - 081219

Strength: Front Squat 3-3-3-2-2 Metcon: For time: 200m Run 21 Thrusters (#43/30) 200m Run 21 Hang Power Cleans 200m run 21 Deadlifts 200m Run 21 Sumo-Deadlift High Pull 200m Run 21 Bar facing burpees 200m Run Endurance: AMRAP in 35min of: 400m Run 21 Kettlebell Swings (#16/12) 15

Saturday - 071219

Strength: Snatch Balance 3-2-2-2-1-1-1 *Focus on speed under the bar Metcon: AMRAP in 15min: 9 Box Jumps 6 Pullups 3 Overhead Squats (#60/40) *Add 1 OHS every round Weightlifting: -Split jerk practice -front squat+split jerk. Ascending weight/ starts with (60%) 9×1+ Competitors: A. Strict Gymnastics practice: For

Friday - 061219

Metcon: For time: 1600m Run 100 Wallballs (#10/6) 100 V-Ups 100 DB Burpees (#15/10, x2) 1600m Run *Split reps however you like Endurance: Same as wod Skills: 1. Double Unders 2. Handstand Walk