Mon 12/17/18

5 x 2 Overhead Squat
(use same weight for all 5 sets)
– superset with-
5 x 3 Ring Inversions

EMOM for 10 minutes of:
odd: 200m row
even: 12 Box Jumps 24″/20″

Tues 12/18/18

5 x 7 weighted Inverted Row
-super set with –
5 x 4 Dips (Ring, Box, or Bench)

3 rounds for time of:
400m run
3 Turkish Get-Ups, R, 44#/26#
3 Turkish Get-Ups, L

Wed 12/19/18

AMRAP in 25 minutes of:
turf-lap Sled Push @65% bodyweight
parking-lot lap 2KB Farmer Carry 53#/35#
turf-lap Sled Push
parking-lot lap 2KB front rack Carry 53#/35#

Thurs 12/20/18

5 x 7 KB Windmills, R/L
(use same weight for all 5 sets)

EMOM in 10 minutes of:
odd: 4 Back Squats @ 70-75%
even: 30 Double-Unders

Fri 12/21/18

5 x 2 Bench Press
(use same weight for all 3 sets)

for time:
3K row

Sat 12/22/18 / Sun 12/23/18

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting