THURSDAY 12.28.2017

A. Take 20 minutes to build to a heavy Split Jerk B. For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of DB/KB Box Step Overs 20″, 53/35 Rest 60 seconds 3 Minutes of Thrusters 115/85

WEDNESDAY 12.27.2017

A. Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B. 5 Rounds for time: 10 Pull-Ups 20 KB Swings 53/35 30 Sit-Ups 40 Double Unders

THURSDAY 12.21.2017

A. Bench Press 4 x 4-6 reps Rest 30 seconds 45 second Side Plank each side Rest 60 seconds B. 5 Sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds between sets

WEDNESDAY 12.20.2017

A. Back Squat 5 x 5 reps Rest 2-3 minutes between sets B. 3 Rounds for time: 40 Double Unders 30 Alternating Reverse Lunges with KBs 20 V-Ups

TUESDAY 12.19.2017

A. Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk *Sets 1, 4 & 7 – 3 reps *Sets 2, 5 & 8 – 2 reps *Sets 3, 6 & 9 – 1 rep B. AMRAP 8: 10 Burpees 15 Shoulder to Overhead 95/65 20 Pull-Ups