Training 12-28 to 1-3

Monday

A1: Pause Back Squat @22x1 + Back Squat  - (3+3) x 4 sets; rest 30s
A2: Ring Row - 10-12 x 4; rest 2
B1: Good Morning - 8 x 3; rest 30s
B2: Hollow rock - 60 x 3; rest 30s
B3: KB Side Bend - 12/side x 3; rest 2-3

Tuesday

A: Wtd Pull Ups - build to a heavy set of 3
+
With a 20 min cap

6 Rds

200m Run
5 Hang Power Clean
20 Cal Row
21 Double Under

Wednesday

A: DB Bench Press - 3.3.3 x 5; RAN
+
100m Farmer Walk
10-8-6-4-2 Burpee
15 Box Jump w/step down
9 Toes to Bar

Thursday

A: Push Press - Heavy 2 in 12 Minutes
+
AMRAP 8

9 Ring Push Up
12 Push Press
15 Squats

Rest 2

For Time

400m Run
50 Wall Ball
30 Burpees

Friday 

rest

HAPPY NEW YEAR!

and Happy all other holidays as well

Saturday

2 Sets

2 Min AMRAP’s with 1 min rest

Burpee Box Jump Over
Sled 35m
Row for Cals
Hammer Swings
35m Farmer Carry