Week Beginning 02/12/2019

Monday
Muscle Up Skill Work
“DB DT”
5 Rounds
Dumbbell Dead Lift x 12
Dumbbell Hang Clean x 9
Dumbbell Push Jerk x 6
Tuesday
5 Rounds
Front Squat x 5
Rope Climb x 3
Wednesday
In Teams of 2
In a 30 minute Window
Complete 25 Rounds of
Pull up x 5
Box Jump x 10
Sit up x 15
Then Bike as far as possible in remaining time
Thursday
Strict Press x 6 + PP x 5
Strict Press x 5 + PP x 5
Strict Press x 4 + PP x 5
Strict Press x 3 + PP x 5
Strict Press x 2 + PP x 5
Strict Press x 1 + PP x ME
Friday
Clean + Front Squat + Hang Clean + Front Squat
18 minutes to establish a Heavy Single
Then
EMOM x 10
Clean x 1 @ 80% of HS
Saturday
Teams of 3
ABC x 99
Then
10 Rounds of
Push up x 30
Keg Carry x 120m
T2B  x 30
Keg Carry x 120m
Then
ABC x 99
Sunday
“Fran”
21-15-9
Thruster
Pullup