1. Back Squat sets of 3

2. 10 power snatch rest 1 min x3 at 135/95. After third set rest 90 sec then 2 sets of 10 with 155/105. 90 sec rests

3. 10-7-4-1
    Front Squat 245/160
    Bar Muscle ups

4. row 500 15 ring dips with 25 lbs rest 90 sec x5

1. Back Squat sets of 5

2. 12 power snatch rest 90 sec 10 power snatch rest 90 sec 8 power snatch rest 60 sec 6 power snatch rest
    60 sec 4 power snatch rest 60 sec 2 power snatch rest 60 sec 10 power snatch. 155/105

3. 4 rounds
    5 thrusters 205/125
    10 box overs 30/24
    15 toes to bar

4. 15 minutes on the minute dips. first 5 minutes do 10 reps, next 5 min do 7 reps, next 5 min do 4 reps. increase weight every 5 min

5. row 2k

1. Deadlift 3 sets of 10 with 90 sec rest between.

2. 20 power snatch rest 90 sec 10 power snatch rest 90 sec 10 power snatch. 135/95

3. 30 calorie row
    30 chest to bar
    30 push press 135/95
    30 box hops 30/24
    30 toes to bar
    30 wall ball 30/20
    30 burpees

4. 10-8-6-4-2
    muscle ups with 90 sec between sets

5. 21 power clean rest 20 sec 15 power clean rest 20 sec 9 power clean. 135/95

1. Bench Press sets of 5

2. 10 power clean 265/170. rest 2 min x3

3. 21-15-9
    power snatch 95/65
    hspu
    then row 1k
    10 power snatch 135/95
    10 hspu on 45s

4. sled push 20 yards rest 1 min x10

5. on the minute do 1 legless rope climb. Do not use your legs on the decent unless you need to.

1. Front Squats sets of 5

2. Bench Press 20 reps rest 90 sec, 15 reps rest 90 sec, 10 reps rest 1 min, 5 reps. 185/ 115

3. 9 muscle ups
    18 wall ball 30/20
    7 muscle ups
    14 wall ball
    5 muscle ups
    10 wall ball
    then finish with 30 power clean 205/135

4. 10 bar muscle ups rest 90 sec x3, after last set rest 90 sec then 7 bar muscle ups rest 90 sec x3
    girls do first 3 sets with 7 reps and last 3 sets with 5 reps

5. 1 minute static hold at each of the following stations. No rest between stations and breaking it into
    sets is ok.
    1. Plank hold on elbows
    2. ring dip
    3. chin over pull up bar
    4. wall sit
    5. barbell overhead 135/95
    6. hollow hold, for this you lay on your back with feet about 6 inches in the air and raise your
        shoulder blades off the ground. Keep you hands behind your head.

1. Push Press sets of 5

2. 20 sec of kb swings rest 10 sec x8. 80/55 lbs kb. after last set rest 2 min and then do 30 swings

3. 50 ohs 155/105
    50 chest to bar
    50 yards walking lunge. guys hold two 70 lbs kbs, girls use 55s
    50 ring dips

4. 7 hspu on 45s on the minute for 15 minutes

5. 30 burpee box overs 24/20 rest 2 min then 20 burpee box overs rest 90 sec then 10 bur box over

1. Bench press sets of 2

2. power clean 2 sets of 10, 2 sets of 6, 2 sets of 3, 2 sets of 2, then sets of 1. 90 sec between sets guys start at 225 and up by 20 lbs each change of reps. Girls start at 145 and up by tens each change. Singles go as heavy as you can.

3. 4 rounds
    3 rope climbs
    5 back squat 315/205
    15 chest to bar

4. 5 muscle ups 10 hand release push ups rest 90 sec x7

5. 50 double unders rest 30 sec x10

1. Front Squats sets of 2

2. Power Snatch 10 reps for 2 sets, 6 reps for 2 sets, 3 reps for 2 sets, then singles. Rest 90 sec between sets till the singles rest 1 min. guys start at 155 for 10s then 175 for 6s, 195 for 3s, and whatever you can for singles. Girls 105, 115, 120, and whatever you can for singles.

3. 20 clean to overhead 205/135
    row 1k
    30 hspu on 45s
    30 wall ball 30/20

4. 15 toes to bar on even minutes and 15 dips on odd minutes, guys use 25 lbs kb for dips. Do 10 minutes.

5. 30 power clean 135/95

1. Push Press sets of 2

2. 10-8-6-4-2 thrusters. 90 sec between sets. guys start at 155 and up by 20 each time. girls start at 95 and up by 10 each time.

3. 3 rounds
    10 ohs 185/115
    10 burpees
    10 toes to bar

4. On the minute 7 weighted pull ups x15 minutes

5. sled drive 20 yards rest 1 min x 10

1. Back Squat sets of 2

2. 1 arm kb snatch 10 reps left arm rest 1 min 10 reps right arm rest 1 min x4. 80/55

3. 3 rounds
    7 power clean 225/145
    7 muscle ups
    then 3 rounds
    10 dl 315/205
    10 box overs 30/24

4. 10 hspu on 45s
    10 ghd sit ups
    rest 1 min x6

5. row 500 rest 1 min x8

Dec 7

1. Deadlift sets of 1

2. 3rounds
    6 sqt snatch 155/105
    12 hspu on 45s
    then 3 rounds
    15 shoulder to overhead 135/95
    15 toes  to bar

3. 7 muscle ups rest 90 sec x5

4. row 100 calories rest 3 min then row 20 calories x5 with 1 min rest

Dec 6

1. Bench Press sets of 4

2. 3 rounds
    5 power snatch 185/115
    12 toes to bar
    then finish with 20 power snatch 115/75

3. 2 rope climbs 20 dips
    rest 90 sec x5

4.  3 rounds
     row 500m
    50 double unders

Dec 5

1. Front Squat sets of 4

2. 20 yard walking lunge rest 1 min x7. holding 70/55 lbs kbs

3. 75 chest to bar
    75 overhead squats 95/65
    100 double unders
    75 overhead squats 95/65
    75 chest to bar

4. 15 burpee with lateral hop over bar rest 1 min x4

5. L sit hanging from pull up bar, 30 sec rest 2 min x4

Dec 4

1. Push Press sets of 4

2. Double kb clean to overhead, for each rep you swing the kettlebells back between legs, they dont have to touch the ground. 7 reps on the minute for 6 minutes. 70/55 lbs

3. 21-15-9
    db swings 100/70 lbs
    box overs 30/24

4. 15 hspu on 45s 15 chest to bar
    rest 90 sec x5

5. row 1k rest 1 min x3

Dec 3

1. Back Squat sets of 4

2. Power Snatch 10-8-6-4-2. 1 min rest between sets. 165/105

3. Row 500m
    10 power clean 235/155
    30 wall ball 30/20
    10 power clean 235/155
    row 500m

4. 5 muscle ups 15 toes to bar rest 1 min x6

5. sled push 20 yards rest 1 min x10