12/18/17: Monday

15 Minute EMOM

5 Rounds

Minute 1 : 2 Squat Clean Thruster + 3 Front Squat

Minute 2 : 50 Double-unders

Minute 3 : rest

7 Minute AMRAP

10 Single Arm Thrusters (50/35)

10 Toes to Bar

12/15/17: Friday

Dead Stop Handstand Push-Ups: 2 min max reps Dead Stop Handstand Push-Ups: 2 min max reps Handstand Push-Ups: 2 min max reps Handstand Push-Ups: 2 min max reps Strict Press: 2 min max reps Strict Press: 2 min max reps (75/55) 5 Rounds for time 3 Strict Press (75/55) 6 Push Press 9 Push Jerk…

12/13/17: Wednesday

Floor Press 5×10

Floor Press for load:

#1: 10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

#5: 10 reps

*After each set perform max effort alternating dumbbell Z-press*

5 Rounds for time

10 Russian Kettlebell Swings (70/55)

10 American Kettlebell Swings

1 Legless Rope Climb

1 Rope Climb