Holiday Schedule:
Wednesday – no 6:30
Thursday – 9:30 Only
Friday – 9:30 Only
Saturday – 9AM Only
Sunday – Normal Open Gym Hours

Monday
A. Every 1:30 for 7 sets
Power Clean + Hang Clean + Jerk; increasing load each round if possible
B. “Doctor Doom”
AMRAP 7
3 DB Thrusters@50/35
3 Burpees
6 DB Thrusters
6 Burpees
9 DB Thrusters
9 Burpees
12 DB Thrusters
12 Burpees

C. Extra
Supine Grip BB Row – 8-8-8-8
BB Overhead Hold – :30 sec x 4, start at 135/95 and increase load each set

Tuesday
“Loki”
Row 21 Cals
15 Deadlifts@225/155
21 Pull-Ups
15 Deadlifts
Bike 21 Cals
+
Rest 1:1 x 3

B. Extra
Hollow Hold – Tabata or reverse Tabata
Suitcase Hold – :60 sec each arm x 3

Wednesday
A1. Bench Press – Heavy 5, -10% x max reps
A2. Single Arm Sled Drag x 50′ each arm(this is done after each set of bench press)

B. Extra
5 Rounds(Each effort should be consistent with the one prior)
Ski :30
Rest :30
Row :30
Rest :30
Bike :30
Rest :30

Thursday
21-15-9-6
Back Squats@185/125
Run 400 Meters

*Weight should be about 55-60%

Friday
A. Choose One:
30 Muscle-Ups for Time
Max Muscle-Ups in 5 min
Muscle-Up Strength Progressions(pull-ups or ring rows, dips or push-ups, transitions)
B. “Magneto”
AMRAP 15
6 ALT Turkish Get-Ups@50/35
12 Toes to Bar
60 Dubs

C. Extra
Front Rack KB Hold :60 sec x 4
Single Leg Hip Extensions – 10 x 4 each side