Week of 2019.01.07 - 2019.01.12

MONDAY

Deadlift: 5 x 5 reps at 75% of one-rep max

Every minute on the minute for 12 minutes of 45 seconds effort / 15 seconds rest:
Minute 1 – kettlebell front rack hold
Minute 2 – box jumps
Minute 3 – hollow body hold

TUESDAY

As many rounds and reps as possible in 12 minutes of:
300-meter row
20 goblet squats
10 single-arm dumbbell push presses, left side
10 single-arm dumbbell push presses, right side

Rest 3 minutes, then as many rounds and reps as possible in 12 minutes of:
50 double-unders
20 push ups
10 dumbbell snatches, left side
10 dumbbell snatches, right side

WEDNESDAY

Back squat: 6 x 2 reps at 80% of one-rep max

As many rounds and reps as possible in 15 minutes of:
30 wall balls shots
20 AbMat sit-ups
10 pull-ups

THURSDAY

Strict press: 3 x 10 reps (as heavy as possible with the same load across all sets)

For time:
1500-meter row
50 American-style kettlebell swings
30 burpees

FRIDAY

Barbell overhead walking lunge: 3 x 50 feet

Every minute on the minute for 20 minutes of 45 seconds effort / 15 seconds rest:
Minute 1 – weighted dumbbell step-ups, left leg
Minute 2 – ring rows
Minute 3 – weighted dumbbell step-ups, right leg
Minute 4 – flutter kicks

SATURDAY

With a partner, complete 100 reps for time of the following complex:
1 deadlift + 1 power clean + 1 front squat + 1 thruster (95 lb / 65 lb)

Ring plank: 3 x 1 minute