16.12.02

60 min @ 50-70%:
3 min shuttle run, 50’ increments
2 min assault bike
1 min burpees, no push-up
3 min row – damper @ 1
2 min suitcase carry, 1 min/arm – moderate
1 min lateral hurdle hops – use barbell with plates on it as hurdle

16.12.01

A. E90s for 7 sets:
Squat snatch + Overhead squat + Squat snatch
*Drop bar after overhead squat.
**Start moderate and build per set.

B. Squat clean thruster + Front squat + Split jerk
Build to a max of the complex for today in 10 min, then do 2x(1+1+1) @ 80-85% of today’s tough set

C. Double overhand deadlift, no hook grip
3,2,1,3,2,1; 11×1 tempo; Rest 90s
*Waveload.

D. Strict chest-to-bar pull-ups + Kipping chest-to-bar pull-ups + Bar muscle-up
3-5x(1-3+5+1-2); Rest as needed

E. E90s for 8 sets:
1st: Wall climb x2 + Strict wall-facing handstand push-ups x3
2nd: 3 touch-and-go push jerks – tough but fast

F. 10 min AMRAP:
5 ring muscle-ups
10 pistols, alternating
15 box jumps, step down (24/20)

16.11.30

4x20m A skips – https://www.youtube.com/watch?v=PcWsOM144xo
-Walk back to start
+
4x10m from push-up start – https://www.youtube.com/watch?v=JBaNFVQCzkk
-Walk back to start
+
4x10m from three point start – https://www.youtube.com/watch?v=oYaITgjAvME
-Walk back to start
+
(Rest as needed)
+
3 min run @ 75%
-Rest 60s
x4
+
(Into)
+
90s run @ 75%
-Rest 30s
+
(Into)
45s run @ 75%
-Rest 15s

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
DB snatch, alternating (70/55)
Pistols
Double-unders
Deadlifts (135/95)
Assault bike
+
(Rest 10 min)
+
10 min @ 85%:
10 burpee box jumps (24/20)
20 KB swings (55/35)
10 row calories
+
(Rest 5-10 min)
+
10 min @ 85%:
10/arm single-arm DB cleans (55/35)
100’ bear crawl
4/arm Turkish get-ups (55/35)
+
(Rest 5-10 min)
+
(Rest 5-10 min)
+
EMOTM 12:
1st: 30s glute-bridge, right + 30s glute bridge, left
2nd: 45s upward-facing Chinese plank
3rd: 20-30s hollow hold