WORKOUTS OF THE WEEK:
MONDAY 
WORKOUT – PERFORMANCE
20 ROUNDS FOR TIME
2 Deadlifts (315/205)
3 Handstand Push-Ups
4 Toes to Bar
(Score is Time)

WORKOUT – FITNESS
20 ROUNDS FOR TIME 
2 Deadlifts (205/145)
3 Hand Release Push-Ups 
4 Toes to Something
(Score is Time)

EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS 
4-5 Low Ring Banded Transitions*
*Loop band thru a lot pair of rings and sit on the band. Lean back, extend legs out, and extend arms until fully extended. Slightly raise the legs and then sweep them behind you and you sit thru the rings. The press out of the dip is optional.
-Rest As Needed b/t Sets-
2.) EMOM x 12 MINUTES 
1 Ring Muscle-Up or 2-3 Feet Assisted Muscle-Ups

TUESDAY 
STRENGTH – ALL
1.) 6-5-4* Push Press 
*Start Light-Mod and end Mod+.
(Score is Weight)
-Into…
2.) 3-2-1** Push Jerk 
**Start Mod+ and end Heavy.
(Score is Weight)

WORKOUT – PERFORMANCE
EMOM x 12 MINUTES 
MIN 1 – 15 Pull-Ups*
MIN 2 – Max Up-Down Box Jump Overs (24/20)
MIN 3 – Rest
*Option for Chest to Bars.
(Score is Rounds + Reps)

WORKOUT – FITNESS
EMOM x 12 MINUTES 
MIN 1 – 15 Jumping Pull-Ups*
MIN 2 – Max Up-Down Box Jump Overs (20)
MIN 3 – Rest
*Option for Pull-Ups.
(Score is Rounds + Reps)

WEDNESDAY
SKILL – ALL
EVERY 1:30 x 6 SETS 
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
5 Ring Dips
or…
:10 Top of the Push-Ups Hold
:10 Bottom of the Push-Up Hold
5 Hand Release Push-Ups
-Rest w/ Time Remaining-

WORKOUT – PERFORMANCE
FOR TIME 
100/80 Cal Row
50 Walking Lunges
75 KB Swings (53/35)
50 Walking Lunges
50 Hand Release Push-Ups
50 Walking Lunges
25 Front Squats (135/95)
50 Walking Lunges
(Score is Time)
 
WORKOUT – FITNESS
FOR TIME 
80/70 Cal Row
40 Walking Lunges
75 KB Swings (35/26)
40 Walking Lunges
50 Push-Ups
40 Walking Lunges
25 Front Squats (95/65)
40 Walking Lunges
(Score is Time)
 
EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×6  Box Squat*
*Keep all sets Heavy+.
(Score is Weight)
2.) 3 SETS
10 Heel Elevated Front Squats*
-Rest :30-
1:00 Max Jumping Alt. Lunges
*Keep weight Light-Mod across all sets.
-Rest 3:00 b/t Sets-
(Score is Reps)

THURSDAY
WORKOUT – ALL 
3 SETS FOR QUALITY 
400m KB Suitcase Carry
100 Double Unders or 150 Single Unders
1:00 Bar Hang
400m Run
50 Sit-Ups
:30 Banded Plank Hold
-Rest 1:00 b/t Sets-

FRIDAY 
STRENGTH – ALL
EMOM x 12 MINUTES
1 Snatch*
*Option for Squat or Power. Start Light and build to Moderate-Heavy.
(Score is Weight)

WORKOUT – PERFORMANCE
“AMANDA”
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb

WORKOUT – FITNESS
“AMANDA”
FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatch (135/95)
(Score is Time)

EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
4 ROUNDS 
3 Ring Muscle-Ups
9 Front Squats (225/155)
21 Cal Row
(Score is Time)

SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
2 ROUNDS FOR TIME*
125/100 Cal Assault Bike**
80 DB Farmer Step-Ups (Athlete Choice)
50 Box Jumps (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
**C2: 165/125
Echo: 100/85
(Score is Time)