12/5 - 12/11
Monday
Strength
Every 90 Seconds For 12 minutes (8 sets)
3 Front Squats, increase weight on each set
WOD
7 minute AMRAP
5 Devil Press (pick load)
15 Double-unders
Tuesday
‘Tabata Something Else’
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air Squat
Wednesday
Strength
Dead-lift
5 x 3 reps @ 85%
WOD
12 Minute EMOM alternating between:
12/10 Row Calories
6 Burpee Box Jump Overs (24/20)
Thursday
20 minute AMRAP
10 Pull-ups
10 Handstand Push-ups
10 Back Squats, 135/95 lbs
Friday
3 Rounds For Time
30 Double-unders
15 DB Hang Power Cleans (pick weight)
15 Toes To Bar
Saturday
For Time
21 Dead-lifts (225/155)
9 Ring Muscle-ups
Run 400 Meters
15 Dead-lifts
6 Ring Muscle-ups
Run 200 Meters
9 Dead-lifts
3 Ring Muscle-ups
Run 100 Meters
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