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