Monday
**Every 2:00 × 3 rounds** - 5 Push Press - 5 KB Single Leg RDL
Final week for this push press progression. Add weight to Jan 15 and use assistance on the single leg RDL if needed.
**"Kick, Push"** — AMRAP 10 - 20 KB Swings (55/35) - 20 Push-ups
Tuesday
**"Beep Test Regatta"** — 3 rounds, 5:00 on / 5:00 off - 500/400m row (2:00 cap) - Max rounds of Bergeron Beep Test (7 Thrusters 75/55, 7 Pull-ups, 7 Burpees)
Wednesday
**EMOM 5:** 1 Power Clean (add to Jan 17)
**"Get to the Choppa!"** — For time (12 min cap) - 50 Power Cleans (115/75, Rx+ 135/95) - Every 2:00: 8 shuttle runs
Thursday
**"Skills Pay the Bills"** — EMOM 25 (score = bike cals) - Min 1: 3 Wall Walks or 25' HS Walk - Min 2: 50 Double Unders or 0:30 - Min 3: 10-15 Unbroken T2B or Rings - Min 4: Max Bike Calories - Min 5: Rest
Friday
**Every 3:00 × 3 rounds:** 6 Back Squat (add to Jan 19)
**3 × 12 reps:** DB Bulgarian Split Squat, DB Single Arm Bench Row, Barbell Rollouts
Saturday
**"Partner Christine"** — Teams of 2, 3 rounds (25 min cap) - 500m row - 12 deadlifts (185/125) - 21 box jumps (24/20)
Partners alternate full rounds.
Sunday Open Gym
**"Sunday Funday"** — For time: 10-9-8-7-6-5-4-3-2-1 - Strict Pull-ups - DB Bench Press - AbMat Sit-ups (3× reps)
