Thursday 190801

4 rounds for time of:

400-m run

3 legless rope climbs

7 snatches

♀ 130 lb.

♂ 185 lb.

Tuesday 190730

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Monday 190729

3 rounds for time of:

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

Sunday 190728

Row 2,000 meters

Friday 190726

5 rounds for time of:

400-m run

30 push-ups

30 GHD sit-ups

Thursday 190725

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.

Use as many sets each minute as needed.

Wednesday 190724

Row 2,000 meters

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb. ball

♂ 24-inch box, 20-lb. ball

Sunday 190721

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

Then, practice SLIPS for 10 minutes.

Saturday 190720

Row 2,000 meters