Monday 151221

3 rounds for time of:

Run 1 mile

50 pull-ups

Sunday 151220

For time:

150 squats

75 hip extensions

120 squats

60 hip extensions

90 squats

45 hip extensions

Friday 151218

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Thursday 151217

Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 one-legged squats, alternating

40 double-unders

Wednesday 151216

Behind-the-neck jerk 1-1-1-1-1-1-1

Monday 151214

5 rounds for time of:

Row 250 meters

45-lb. thrusters, 25 reps

15 toes-to-bars

Diane

Diane

21-15-9 reps for time of:

225-lb. deadlifts

Handstand push-ups

Saturday 151212

Complete as many rounds as possible in 10 minutes of:

10 box jumps, 30-inch box

20 GHD sit-ups

Thursday 151210

Tabata squat

Tabata deadlift, 155 lb.

Tabata squat

Tabata deadlift, 155 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Wednesday 151209

5 sprints for time of:

25-meter handstand walk

Then, 5 sprints for time of:

50-meter walking lunge

Rest at least 2 minutes between efforts. Post time for each sprint to comments.