Skillz Beat swings kipping pull ups Butterfly pull ups METCON 20 minutes AMRAP 2 rope climbs, start seated on the ground 20 pistols, alternating 40 double unders
Barbell club Overhead squat 3-3-3-3-3 Behind the nerk jerk 1-1-1-1-1 Push press 3-3-3-3-3 METCON For time: Row 2000 meters
METCON 5 rounds for time 25 double unders (No singles, no scalling, attempts are accepted) 25 thrusters 45/35 (Barbell) 15 toes to bar No time cap, take all night if you need
5 sprints for time of: 25-meter handstand walk Then, 5 sprints for time of: 50-meter walking lunge Rest 2 minutes between efforts Rest 5 minutes 10 minutes AMRAP 10 box jumps 30 inch 20 GHD sit ups
Rest day Roll and stretch 15 minutes
12 days to Christmas For time: 1 inverted burpee 2 knees to elbows 3 toes to bar 4 chest to bar pull ups 5 hang power clean 95/65 6 thrusters 95/65 7 med ball cleans 20/14 8 wall balls 20/14 9 med ball sit ups 10 burpees to 6 inches target 11 power snatch 95/65…
Oly lift prog W4D3 Hang power clean/ push press 3-3-3-3-3 Clean high pulls 3-3-3-3-3 Back squat 5-5-5-5-5 METCON 20 EMOM Evens: 1 leg less rope climb Odds: 10 GHD sit ups
Oly lift prog W4D2 Overhead squat 5-5-5-5-5 Split jerk 2-2-2-1-1-1 from the box Front rack dip 2-2-2-2-2 @ 110% of 1RM METCON Tabata squat Tabata deadlift, 155 lb. Tabata squat Tabata deadlift, 155 lb. Score is total reps for all 32 intervals
T.U.P. For time: 15-12-9-6-3 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups
Strength Bench press 5-5-5-5-5 (build to 5rm) METCON For time: 50-40-30-20-10 Squats Double unders
