Monday to Fridays workouts

Monday
Warmup
2 rounds
20/16 cal bike
15 squats
15 ring rows
15 dumbbell shoulder press (light/medium)

Front squat
4 sets of 5 at 75%

30/24 cal bike
50′ HS walk or 50 HS taps
48 pullups (NOT chest to bar)
30/24 cal bike
50′ HS walk or 50 HS taps

32 chest to bar pullups
30/24 cal bike
50′ HS walk or 50 HS taps

16 bar muscle ups

3 rounds
80 double unders (%)
12 deadlifts (55%)
7 parallette hspu/ heavy DB push press

Tuesday

Christmas Day
Rest day

Wednesday

Warmup
2 rounds
1:00 row
10 empty bar muscle snatches
20 situps

Power snatch
3 sets
1 @77.5%
1@80%
1@82.5%

METCON
600m row
20 burpee box jump overs (24/18")
40 GHD situps
20 clean & jerks (50%)
40 GHD situps
20 burpee box jump overs (24/18")

600m row

METCON
100 Heavy wallballs for time (30/20)

Thursday

Warmup
2 rounds
1:00 bike
8 inchworms
8 empty bar power snatches

2 sets of
2 rounds
21/18 cal bike
15 lateral burpee over bar
9 power snatches (50%)
5:00 b/t sets

5 rounds
150′ light slight pull (90/70)
10 strict pull-ups
10 ring rows
15 bent over reverse flys

Friday

Warmup
2 rounds
Row 1:00
15 squats
15 ring rows

Shoulder Press
4 sets of 5 @ 75%

METCON
3 rounds
30/24 cal row
20 back squats (42%)
3 rope climbs

METCON
12-9-6
Ring row to stand
Burpee box get over (48/42")
rest 5:00 b/t sets