Week of 2018.12.17 - 2018.12.22

MONDAY

3 supersets of:
A1. Barbell back squat, 10 reps (95-135 lb / 55-105 lb)
A2. Barbell step-up, 10 reps (5 per leg; 20” / 18”)

3 rounds for time:
800-meter row
30 wall ball shots
15 strict pull-ups

TUESDAY

Press complex – 4 sets at a heavy load: 4 push presses + 2 push jerks

As many rounds and reps as possible in 15 minutes of:
5 power clean-and-jerks (135 lb / 95 lb)
10 handstand push-ups
15 AbMat sit-ups

WEDNESDAY

Romanian deadlift: 3 x 8 reps at 55-60% of deadlift 1-rep max

Every minute on the minute for 16 minutes:
Minute 1 – goblet squat, 15 reps
Minute 2 – single-arm kettlebell deadlift, 10 reps, then 50-foot overhead carry (left side)
Minute 3 – single-arm kettlebell deadlift, 10 reps, then 50-foot overhead carry (right side)
Minute 4 – burpee, 12 reps

THURSDAY

4 supersets of:
A1. Narrow-grip bench press, 8 reps
A2. Dumbbell pullover, 12 reps

As many rounds and reps as possible in 12 minutes of:
50 double-unders
15 hand-release push-ups
10 ring dips

FRIDAY

Every 6 minutes for 36 minutes (6 x 6-minute rounds):
Row for calories (25 cal / 20 cal)
15 toes-to-bars
20 barbell back squats (unloaded barbell, from the floor)
15 ring rows

SATURDAY

As many rounds and reps as possible in 6 minutes of:
5 hang power snatches (95 lb / 65 lb)
10 burpees over barbell

Rest for 2 minutes, then as many rounds and reps as possible in 6 minutes of:
10 power cleans (95 lb / 65 lb)
10 pull-ups

Rest for 2 minutes, then as many rounds and reps as possible in 6 minutes of:
15 box jumps
15 shoulder-to-overheads (95 lb / 65 lb)