Thursday 200730

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

♀ 95 lb. ♂ 135 lb.

Tuesday 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Monday 200727

For time:

21 back squats

42 GHD sit-ups

15 back squats

30 GHD sit-ups

9 back squats

18 GHD sit-ups

♀ 155 lb. ♂ 225 lb.

Sunday 200726

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Friday 200724

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 1.5 pood  ♂ 2 pood

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