1/10/18: Wednesday

5 Rounds for reps

Max Effort Dumbbell Bench Press

10 Strict Pull-ups

4 Rounds for reps

Minute 1: Dynamic Push-ups

Minute 2: 15 Calorie Row

Minute 3: Strict Ring Dips

Minute 4: Unbroken Russian Kettlebell Swings (70/55)

1/8/18: Monday

Back Squat 1×20

Back Squat for load:

#1: 20 reps

Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet