Workouts Week of 12/18/23

Monday:

5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

Tuesday:

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)

Wednesday:

AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.

Thursday:

For load:
3-3-3-3-3-3-3
Shoulder press

Friday:

AMRAP 2:
200-meter run
AMRAP burpees

– Rest 2:00 –

AMRAP 4:
400-meter run
AMRAP burpees

– Rest 4:00 –

AMRAP 6:
800-meter run
AMRAP burpees

Saturday:

AMRAP 24 With A Partner:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb)(9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups