Wednesday 191127

For time:

100 L pull-ups

Tuesday 191126

4 rounds for time of:

400-m run

1-minute handstand hold

Monday 191125

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Saturday 191123

21-15-9 reps for time of:

Deadlifts

Inverted burpees

♀ 185 lb. ♂ 275 lb.

Friday 191122

For time:

1 round of:

        30 strict pull-ups

        60 push-ups

        90 squats

Then, 2 rounds of:

       15 strict pull-ups

       30 push-ups

       45 squats

Then, 3 rounds of:

       10 strict pull-ups

       20 push-ups

       30 squats

Thursday 191121

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks

7 box jumps

♀ 35-lb. DBs, 24-in. box

♂ 50-lb. DBs, 30-in. box

Tuesday 191119

Back squat 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Monday 191118

For time:

1 round of:

   150 double-unders

   30 push presses, ½ body weight

   6 legless rope climbs, 15 ft.

Then, 2 rounds of:

   75 double-unders

   15 push presses, ½ body weight

   3 legless rope climbs, 15 ft.

Then, 3 rounds of:

  50 double-unders

  10 push presses, ½ body weight

  2 legless rope climbs, 15 ft.

Sunday 191117

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Practice descending from a handstand for 20 minutes.

Friday 191115

21-15-9 reps for time of:

Bench presses

Squat cleans

♀ 125-lb. bench, 95-lb. clean

♂ 185-lb. bench, 135-lb. clean