Programming December 31 - January 6th

Monday
18 min AMRAP
1 clean and jerk s(225/155) f(135/95)
3 burpees over bar
2 clean and jerk
6 burpees over bar

** c and j increases by 1 and burpee increase by 3**

Tuesday
2019 second AMRAP - Team of 3

Partner 1 - 365m row

Partner 2- 
20 DB Snatch s(50/35) f(35/20)
19 Goblet squats (50/35) f(35/20)

P3- rest

**rotate when both station are complete**
**score is reps of DB snatch and squats**

Wednesday
25 min AMRAP
20/15 cal row
6 Turkish get up s(1.5/1) f(1/.75)
15/12 cal bike
10 ring rows s(elevated) f(floor)

Thursday
3 min AMRAP
20 GHD Buy in f(anchored situps)
Then AMRAP
5 bar muscleups f(10 pullups)
10 Front squats s(135/95) f(95/65)
30 double unders f(15 double unders)
Rest 3 min
x 5 sets

Friday
10-1 NFT
Push Press s(165/105) f(115/75)
KB Suitcase Deadlift per side s(2/1.5) f(1.5/1)
*2 rope climbs between each round**
s(legless) f(with legs)

Saturday
20 min AMRAP
Teams of 2
5 Dball over shoulder s(150/100) f(100/70)
5 DB squats s(150/100) f(100/70)
40/30 cal bike

**Both Dball movements increase by 5 each round**

Sunday
Get outside and be rad


Accessory

Strength 
None

Gymnastics
None

Aerobic
10 rounds for time
500m row
15 burpees over erg

Videos:
KB Suitcase Deadlift: https://youtu.be/FSAhSuPEfPU 

Luke Espe