Monday 200914

Clean and jerk 3-3-3-3-3 reps

Sunday 200913

For time:

Row 50 calories

50 handstand push-ups

50 L pull-ups

50 sumo deadlift high pulls

50 inverted burpees

50 toes-to-bars

Row 50 calories

♀ 65-lb. SDHP ♂ 95-lb. SDHP

Heavy 17.5

Heavy 17.5

10 rounds for time of:

9 thrusters

35 double-unders

♀ 85 lb. ♂ 125 lb.

Thursday 200910

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

7 muscle-ups

Wednesday 200909

On a 10-minute running clock:

2 minutes of sit-ups

2 minutes of squats

90 seconds of sit-ups

90 seconds of squats

1 minute of sit-ups

1 minute of squats

30 seconds of sit-ups

30 seconds of squats

Double DT

Double DT

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb. ♂ 155 lb.

Sunday 200906

Complete as many rounds as possible in 20 minutes of:

30-second ring L-sit

15 ring push-ups

50 double-unders

Saturday 200905

Deadlift 3-3-3-3-3-3-3 reps

Friday 200904

First Cut

4 rounds for time of:

400-m run

3 legless rope climbs

7 squat snatches

♀ 130 lb. ♂ 185 lb.

Wednesday 200902

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row