Friday 12/16

A.
400m Farmer’s Carry (53/35#)

B.
3 Rds
Row 500m
30 Double Unders (w/ Weight Vest)
20 Air Squats  (w/ Weight Vest)
10 Pushups  (w/ Weight Vest)
1 Rope Clmb  (w/ Weight Vest)
Masters
A.
400m Farmer’s Carry (26/18#)

B.
3 Rds
Row 500m
60 Single Unders
20 Air Squats
10 Pushups
2 Rope Laydowns

Thursday 12/15

A.
LITVINOV

3 Rounds
8 Front Squats (60-70%)
25m Sled Pull

B.
AMRAP 18
50 Wall Balls
50 Burpees
50 KB Swings
50 Pistols (25 each leg)

Masters
A.
Same

B.
AMRAP 12
50 Wall Balls
50 Burpees
50 KB Swings
50 Pistols (Box modification)

Wednesday 12/14

A.
15 mins Muscle-Up Work

*If you already have Muscle-Ups:

EMOM 10
Odd: 1 MU + 6 Pistols
Even: 2 MU + 6 Box Jumps

B.
4 Rds
10 DB Cleans
12 Plank DB Row (6 each arm)
16 T2B
400m Run

Masters
A.
Same

B.
Same