Monday, 12/13/21:
A1. Front Squat x 8 reps *building*
rest :90s
A2. Barbell Row x 8-10 reps
rest :90s x 3 sets
B. 3 RFT
20 American KBS @ 53/35
15 Pull Ups
*8m cap*

Tuesday, 12/14/21:
4 Rounds:
1 minute assault bike
1 minute burpees
1 minute sit ups
1 minute rest

Wednesday, 12/15/21:
A. Every :90s x 6 sets
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
B. 21-15-9
Power Snatch (75/55)
*50 Double Unders after each set of snatches*
*7m cap*

Thursday, 12/16/21:
4 Sets – For Quality
:30s Max Reps Strict Pull Ups or Chin Ups
rest :30s
10 Dumbbell Deficit Reverse Lunges (5/side) (4″ deficit)
rest :30s
12-15 Dumbbell Floor Presses
rest :30s
10 Dumbbell Forward Lunges (5/side)
rest 2 minutes b/t sets
*pull ups twice this week purposely

Friday, 12/17/21:
A. Deadlift
3 x 8 @ 70-75%
rest 2 minutes b/t sets
B. 3 Rounds:
15 Back Squats (135/95) *from floor*
20 Box Jump Step Downs (24/20)
*9 minute cap*

Saturday, 12/18/21:
4 RFT:
15 Toes to Bar
10 Hang Power Cleans (135/95)
9 Handstand Push Ups
*15m cap*

Sunday, 12/19/21:
Mauricio’s Mischief
For Time – w/ a partner
50 Deadlifts (185/135)
50 Pull Ups
40 DB Deadlifts 50/25
40 Chin Ups
30 Deadlifts (205/155)
30 Chest to Bar Pull Ups
*work split however*
Post Workout Cool Down:
2 Sets – not for time
5 Inchworm Push Ups (slow)
5 Cat Cows
:30s Supine Hamstring Stretch/side

**Please note: workout subject to change without notice.**