Thursday 200305

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

Wednesday 200304

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Monday 200302

8 rounds for max reps of:

20 seconds of thrusters, rest 10 seconds

   20 seconds of pull-ups, rest 10 seconds

♀ 65 lb.  ♂ 95 lb.

Sunday 200301

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Saturday 200229

5 attempts at each of the following:

Broad jump 50 ft. in as few jumps as possible

3 pull-ups as slow as possible

Max set of strict freestanding handstand push-ups

Rest as needed between attempts.

Thursday 200227

3 rounds, SLOWLY, of:

5 strict toes-to-bars

5 strict knees-to-elbows

10 toes-to-bars

10 hip-back extensions

20 back extensions

20 hip extensions

Wednesday 200226

3 rounds for time of:

30 overhead squats

800-m run

♀ 55 lb.  ♂ 75 lb.

Tuesday 200225

Practice SLIPS for 20 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps

Sunday 200223

8 rounds for max reps of:

20 seconds of deadlifts, rest 10 seconds

   20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb.  ♂ 225 lb.

Saturday 200222

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

5 strict muscle-ups