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