Monday 12/19/16

Challenge

50 Air Squats

20 Burpees

Strength

Back Squat (3×10)

MetCon

3 Rounds

4 Cleans (Any style) @ 225/145

8 Ring MU

16 KB Swings @ 70/55

32 Alt. Pistols

Tuesday 12/20/16

Challenge

AMRAP3

Push-ups

Strength

Snatch (Heavy Triple)

MetCon

21-15-9

Pull-ups

Air Squats

Rest 3:00

27-21-15-9

Pull-ups

Air Squats

Rest 3:00

33-27-21-15-9

Pull-ups

Air Squats

Wednesday 12/21/16

Challenge

AMRAP3

Ring Dips

Strength

Front Squat (3×10)

MetCon

Death by Deadlifts @ 225/145

Thursday 12/22/16

Challenge

Row 500M

25 Wall Balls @ 20/14

Strength

Clean and Jerk (Heavy Triple)

MetCon

10 Rounds

200M Run

1 Rope Climb (Perform Legless if possible)

Friday 12/23/16

Challenge

50 Alt. KB Snatches @ 35/25

Strength

Weighted Pull-ups (Establish 1RMax)

Weighted Ring Dips (Establish 1RMax)

MetCon

AMRAP14

60 Wall Balls @ 20/14

60 Calorie Row

60 OHS @ 75/55

60 HSPU