Don’t forget about the Christmas Party on December 21st!


1) Push Press 1X3@50%, 1X2@75%, 1X1@85%, 1X1@95%, 2X1@Test 1RM
Rest as needed. Use rest time to work on mobility.

2) 100 Burpees for Time (8 min cap)
Group will be broken into two heats to help motivate and count. Dig deep!

Competition Training

1) Three sets, not for time, of:
4-8 Muscle-Ups
30-45 sec L-Sit
5 Pistols Each Leg

2) Jerk Balance 3X3
Rest as needed. Load is not priority.

3) Power Clean + Push Jerk 6X1
Rest 2 minutes

4) Three sets for times of:
Row 500 Meters
15 Burpees Over the Erg
Rest 2 minutes

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