Sunday - 271220

Metcon: 2 Rounds for max reps (30min): 5min AMRAP: 3 HSPU/Pike Pushups 6 Jump Squats 9 Situps 5min AMRAP: 5 Pushups 10 Goblet Lunges 15 G2OH (kb/db/backpack) 5min AMRAP 7 Jacksons 14 Single-leg Deadlifts (7/7) 21 Double Unders

Saturday - 261220

Metcon: For time: 50 Jump Squats 50 Situps 50 Pushups 50 Lunges 50 Back extensions 50 Burpees 50 Jacksons 50 Hollow Rocks 50 Double Unders

Friday - 251220

Strength/Skill: Pistol Squat practice technique or build to heavy 4-reps Metcon: 7 Rounds for time: 30 Mountain Climbers 12 Thrusters (#22.5/15, x1) 12 Hand-Release Pushups 12 V-Ups

Thursday - 241220

Strength: 5 Sets: 7/7 Weighted Bulgarian Split Squats 20-30sec Hollow hold 15 Back extensions Metcon: AMRAP in 20min of: 30 Double Unders 15 Pushups 5 Burpees

Wednesday - 231220

Strength: Tempo Pushups 6-6-6-6-6-6 @5550 Metcon: 6 Rounds for time: 20 Single-arm Bentover Rows (#22.5/15) 15 Goblet Squats 10 Devil-Presses

Tuesday - 221220

Metcon: AMRAP in 30min of: 25 Burpees 50 Mountain Climbers 75 KB Swings (#24/16) 100 Air squats 125 Situps 150 Double unders

Monday - 211220

Strength: Weighted Jacksons 10-8-6-6-6 Metcon: 5 Rounds for time: Run 400m 30 DB Snatches (#22.5/15) 30 Walking Lunges steps

Sunday - 201220

Strength: 3 Sets: 10/10 Single-leg Romanian Deadlifts *Rest 1:30 Metcon: For time: 2-4-6-8-10-12-14-16-18-20 Hang Clusters (#22.5/15, x1) 20 Mountain Climbers 15 Situps

Saturday - 191220

Strength: 5 Sets: 10 Weighted Good Mornings 20 Hollow Rocks Rest 1min Metcon: 2 Rounds for time: 75 Air Squats 52 KB Swings (#24/16) 30 KB Push-Press *EMOM - 3 Rollup-Burpees

Friday - 181220

Metcon: 10 Rounds for time: Run 200m 20 KB SDHP (#24/16) Run 200m 20 Pushups

Thursday - 171220

Strength: Strict HSPU/Pike Pushups Start from 5 reps and EMOM add 1rep until failure (5-6-7...) Metcon: 5 Rounds for max reps: 1min DB/Plate Clusters 1min Situps 1min Burpees over DB/Plate 1min Rollups 1min Rest

Wednesday - 161220

Strength: Single-arm KB Push Press 8-6-6-6-4 (each arm) Metcon: AMRAP in 20min of the ladder: 5-10-15-20.. KB Swings (#24/16) 10-20-30-40.. Double Unders 15 Goblet Squats

Tuesday - 151220

Metcon: AMRAP in 40min of: 5 Pike Pushups 10 Jumping Lunges 15 Situps 50 Double Unders 15 Hollow Rocks 10 Jump Squats 5 Pushup-Burpees

Monday - 141220

Core Strength: 5 Sets: 10sec Hollow Hold 10 X-Ups 10sec Hollow Hold 10 V-ups 10 sec Hollow Hold *Rest 1:00 Metcon: 2 Rounds for time: 120 Jumping Jacks 30 Weighted Step-ups (#24/16) 30 Pushups Run 400m 30 KB Swings 30 Single arm Bent-over Rows (15/15) 120 Mountain

Sunday - 131220

Strength: Bent-over Rows 10-8-8-6-6-6 (each arm) 45sec Plank after each set Metcon: 5 Rounds for time: 50-40-30-20-10 Double Unders 7/7 KB Hang Clean and Jerks (#24/16) 14 Burpees over KB

Saturday - 121220

Metcon: For time: Run 1000m Then: 16-14-12-10-8-6-4-2 Devil-Press (#22.5/15, 1) Weighted Step-ups Then: Run 1000m 75 Hollow Rocks