Sunday 171112

42-30-18 reps for time of:

Wall-ball shots, 20-lb. ball

GHD sit-ups

Viola

Viola

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Thursday 171109

5 rounds for time of:

50-lb. dumbbell thrusters, 15 reps

50 double-unders

15-foot rope climb, 3 ascents

Wednesday 171108

Split jerk 1-1-1-1-1-1-1 reps

Tuesday 171107

Tabata back squats, 95 lb.

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Sunday 171105

For time:

115-lb. overhead squats, 30 reps

15 muscle-ups

115-lb. overhead squats, 20 reps

10 muscle-ups

Saturday 171104

Deadlift 3-3-3-3-3 reps

Friday 171103

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 dips

10 Turkish get-ups, 50-lb. dumbbell

Wednesday 171101

3 rounds for time of:

155-lb. squat snatches, 10 reps

20 burpees

Tuesday 171031

5 rounds for time of:

30-cal. row

30 GHD sit-ups