Week of 2017.11.27 – 2017.12.02

MONDAY

4 supersets:
A1. 8/8 double-kettlebell front-rack step-ups*
A2. 8 barbell good mornings
A3. 8/8 dumbbell rows

* Complete 8 reps on one leg before switching to the other leg.

With a partner, complete 100 burpee box jumps for time:
• One partner performs a static deadlift hold (185 lb / 125 lb) while the other partner works on burpee box jumps
• Reps only count while barbell is off the floor
• Switch tasks as needed

TUESDAY

For time:
1600-meter run
30 toes-to-bars
30 ring rows
800-meter run
20 toes-to-bars
20 ring rows
400-meter run
10 toes-to-bars
10 ring rows
200-meter run

WEDNESDAY

Build to a heavy complex of 3 push presses + 5 front squats:
• Begin complexes from the rack
• Perform a minimum of 6 full complexes

Every minute on the minute for 15 minutes:
Minute 1 – Kettlebell swing, 15 reps
Minute 2 – Kettlebell sumo deadlift high pull, 15 reps
Minute 3 – Kettlebell goblet squat, 15 reps

THURSDAY

Hang power clean, 8 x 3 reps on the minute

5 rounds for time:
12 dumbbell power cleans
30 air squats
If there are not enough dumbbells, share equipment with a partner; alternate movements with both partners working at the same time

FRIDAY

5 rounds for time:
15 deadlifts (155 lb / 105 lb)
25 AbMat sit-ups

3 sets not for time:
20 ring push-ups*
10 strict pull-ups

Scale to hand-release push-ups or regular push-ups as needed

SATURDAY

5 rounds for reps:
1 minute of wall ball shots
1 minute of alternating dumbbell snatches (50 lb / 35 lb)
1 minute of rowing for calories
1 minute of burpees
1 minute of rest