12/21/15: Monday


For Time: 
10 legless rope climbs/10 rope climbs
then
10 Minute Alternating EMOM:
3 Hang Squat Cleans + 6 Front Rack Lunges (Heavy but perfect)
:30 Front Rack Hold
Rest 5 Minutes, then
For Time:
500m Row

  

12/18/15: Friday


3 Rounds For Max Reps
1 Minute Max Wall-Balls (20/14)
1 Minute Max Thrusters (45/35)
1 Minute Max Box Jumps (30/24)
1 Minute Max Push Press (95/65)
1 Minute Row For Calories
1 Minute Rest

12/16/15: Wednesday

 

 

Strict Handstand Push-up Skill Work
then
For Time:
10-9-8-7-6-5-4-3-2-1 

Bench Press (50% of Max)
10-9-8-7-6-5-4-3-2-1 

Unbroken Strict Handstand Push-up
*5 Burpee Penalty for Breaking HSPU*
then
10 Minute AMRAP 
2 Rope Climbs
10 Strict Pull-ups
10 Jerks (95/65)