Monday 11/30/15

Bonus

Tabata K2E

Strength

Front Squat (5×2)

MetCon

21-15-9

Power Clean @ 95/65

Overhead Lunge @ 95/65

Push Jerk @ 95/65

Tuesday 12/1/15

Bonus

Tabata Air Squats

Strength

Jerk (5×2)

MetCon

AMRAP10

10 Burpees

1 Muscle Up

Wednesday 12/2/15

Bonus

Tabata Burpees

Weightlifting

Power Snatch (5×1)

MetCon

12-9-6

Squat Snatch @ 135/95

C2B Pull-ups

Thursday 12/3/15

Bonus

Tabata Flutter Kicks

Strength

Back Squat (10RM)

MetCon

AMRAP8

8 HSPU

8 Box Jumps @ 30/24

Friday 12/4/15

Bonus

Tabata Wall Balls

Weightlifting

Power Clean (5×1)

MetCon

3 Rounds

400M Run

20 Front Squats @ 155/105

20 T2B