Sunday 191229

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

20 single-leg squats, alternating

30-foot handstand walk

Saturday 191228

30 clean and jerks for time

♀ 125 lb.  ♂ 185 lb.

Friday 191227

Practice SLIPS for 20 minutes.

Back squat 5-5-5-5-5 reps

Wednesday 191225

3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken

Tuesday 191224

3 rounds of:

3 minutes of Turkish get-ups

2 minutes of double-unders

1 minute of rest

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell

Monday 191223

5 rounds for time of:

15 thrusters

15 pull-ups

♀ 65 lb. ♂ 95 lb.

Saturday 191221

Practice SLIPS for 20 minutes.

Hang squat snatch 1-1-1-1-1-1 reps

Friday 191220

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row

Karen

Karen

For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Tuesday 191217

3 rounds for time of:

800-m run

15 split cleans

3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.