Friday 171222

3 rounds for time of:

Row 250 meters

30-lb. dumbbell thrusters, 21 reps

12 chest-to-bar pull-ups

Thursday 171221

Complete as many rounds as possible in 20 minutes of:

10 box jumps, 36-in. box

15 single-arm overhead squats, 50-lb. dumbbell

20 GHD sit-ups

Tuesday 171219

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 15 reps

15 strict handstand push-ups

Monday 171218

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

Sunday 171217

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Friday 171215

Set a clock for 12 minutes and, with a 135-lb. barbell, 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

Thursday 171214

For time:

12 muscle-ups

Run 800 meters

9 muscle-ups

Run 400 meters

6 muscle-ups

Run 200 meters

Wednesday 171213

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Monday 171211

4 rounds for time of:

Row 500 meters

155-lb. overhead squats, 10 reps

Sunday 171210

Perform 10 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of toes-to-bars

Rest 30 seconds

30 seconds of dips

Rest 30 seconds

30 seconds of body-weight deadlifts

Rest 30 seconds

30 seconds of handstand push-ups

Rest 30 seconds