Tuesday 201229

Complete as many rounds as possible in 15 minutes of:

20 push-ups

50 squats

Post rounds completed to comments.

Compare to 181122.

Sunday 201227

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Saturday 201226

Hang squat snatch 3-3-3-3-3-3-3 reps

Friday 201225

12 rounds for time, starting with 1 and adding an exercise each round of:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Wednesday 201223

Complete as many rounds as possible in 7 minutes of:

5 box jumps

3 cleans

♀ 24-in. box, 155 lb.

♂ 30-in. box, 225 lb.

Tuesday 201222

For time:

Row 300 meters

20 push presses

Row 300 meters

15 push presses

Row 300 meters

10 push presses

Row 300 meters

5 push presses

♀ 95 lb.   ♂135 lb.

Monday 201221

Back squat 3-3-3-3-3 reps

Saturday 201219

3 rounds for time of:

10 overhead squats

50 double-unders

♀ 95 lb.   ♂ 135 lb.

Friday 201218

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Thursday 201217

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.