Dec 10 – 15

MONDAY

warmup
2 rounds
50 sungle unders
10 ring rows
10 squats
10 pushups

5 Rounds
50 Double unders
1 legless rope climb/heavy rx rope pull
straight into
5 Rounds
50 Double unders
1 rope climb/light rx rope pull

REST

*warmup snatches and push press with lighter weights

2 Rounds
20/16 cal ski
16 double dumbbell snatch (45/30)
20/16 cal bike
16 dumbbell push press
20/16 cal row
16 dumbbell front squat
16 burpees to a bar (6" above reach"
3:00 rest

TUESDAY

warmup
2 rounds
1:00 machine
20 alternating v-ups
10 empty bar clean and PRESS

Power Clean & Jerk
First set @ 65% and add weight each set
2 sets of 3
2 sets of 2
3 sets of 1

Deadlifts
3 sets of 4 starting at 75% (63% if you did santalift)

3 Rounds
30 GHDs/weighted situps
50′ HS walk/40 handstand taps
10 dumbbell snatches (100/70)

Bike
3 sets
30/24 cals
rest :30
15/12 cals
rest :90

WEDNESDAY

warmup
2 rounds
1:00 row
10 light then heavy db thrusters
10 ring rows

0:00 to 10 min
12-9-6
Thruster (heavy rx thruster)
Bar muscle up
10:00 to 20:00
15-12-9
Thruster (light rx thruster)
Chest to bar pullups

2 sets
400/350m row
20 burpee box jump overs (24"/18")
400/350m row
rest 3:00

THURSDAY

Do the workout from the day you missed OR

no warmup, just start ski-ing

Ski
4 sets
4×250/200m row
:30 rest b/t reps
:90 rest b/t sets

Practice something with remaining time

FRIDAY

warmup

2 rounds
15 squats
10 pushups
10 ring rows

Front Squats
3 sets of 6 starting at 68%

For time:
15 burpee box get overs (48/42")
20 Power Cleans
30 HSPU/ Heavy DB shoulder press

4 rounds
6 light rx rope pull
12 bench press (62%)

SATURDAY

warmup
2 rounds
1:00 row
10 empty bar hang squat cleans
6 overhead reverse lunges

Ski
6x 500m
1:00 rest

3 Rounds
20/16 cal row
10 squat cleans (light rx clean)
50′ overhead walking lunge

4 Rounds
30 wallballs
10 deadlifts (62%)