A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HSPU 15 x 3; rest 3 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ
9 chin ups

18 BJ 

...etc

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1. Skills
HSCl 
Muscle snatch
2. Strength.
DL @ 3,3,3,3,3
3. Metcon:
AMRAP 8
21 MB Clean
12 m bear crowl
20 HRPU 
12 m bear crowl

191212 Средa

1. Back Squat
3RM
10 RM
2. PCl  skill.
3. For Time:

30 Burpees

50 Thrusters 30kg

500m Row

181212 Вторник

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

141212 Пятница

A1. Weighted dips 6, 6, 6, 4, 4, 4; rest 2 min

A2. AMRAP strict chin ups in 60 seconds x6; rest 2 min

+

For time:

Row 500m

50 burpees

Row 500m

Dips 15kg/22,5/25/30/30/35

Chin ups 11 + 4/ 10+3/10+1/ 10 +3/8+2/6+2+2
9:10

121212 Среда

1.  PPress @ 21x2; 5,5,5,5,5; rest 2 min
2. FS @ 30x1;  5,5,5,5,5; rest 2 min.
3. 12RFT
12 cals Row
12 Wall Ball

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time
Part C
For time:
T2B 6 ub reps x 10 sets  130kg
7:25.3
5:49