Thursday 200723

Complete as many rounds as possible in 10 minutes of:

5 strict handstand push-ups

10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

Wednesday 200722

3 rounds for time of:

800-m run

21 toes-to-bars

12 deadlifts

♀ 185 lb. ♂ 275 lb.

Monday 200720

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in. box ♂ 30-in. box

Sunday 200719

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Saturday 200718

5 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

♀ 125-lb. squat, 30-in. box

♂ 185-lb. squat, 36-in. box

Thursday 200716

3 rounds for time of:

Run 200 meters

7 dumbbell push presses

14 ring rows

♀ 45-lb. DBs  ♂ 70-lb. DBs

Grace

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Tuesday 200714

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Sunday 200712

3 rounds for time of:

50 lunges

7 muscle-ups

10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.

Saturday 200711

4 rounds of:

1 minute of burpees

1 minute of GHD sit-ups

Rest 1 minute