2016/12/26-12/31

Monday 

CONDITIONING
"Gratuity"
20 min AMRAP:
5 Curtis P. reps (hang squat clean + lunge + lunge + push press)
50 Double-Unders

Tuesday 

STRENGTH
Front Squat
3x5

CONDITIONING
"Preva"
For time:
50 Box Jumps (24/20)
30 KB Swings (70/53)
30 Pull-Ups

Wednesday 

STRENGTH I
5 sets:
Shoulder-to-Overhead + hold x :30
Rest 2 min

STRENGTH II
3 sets:
Deadlift x 5 reps
Barbell Rollout x 10 reps

CONDITIONING
3 min AMRAP:
Bar Facing Burpees

Thursday 

CONDITIONING
"Annie"
For time:
50-40-30-20-10
Double-Unders
Sit-Ups

SKILL/STRENGTH
5 sets:
:30 Superman hold
:30 Rest
:30 Plank hold
:30 Rest

Friday

STRENGTH/CONDITIONING
Every 3 min x 15 min:
Row 250m
Strict Ring Dips x 5 reps
Rest

SKILL/STRENGTH
5 sets:
:30 Chest-to-Wall Handstand hold
:30 Rest
:30 Hollow hold
:30 Rest

CONDITIONING
For time:
100 Air Squats

Saturday

TBD