Monday Time Cap: 25:00
Five rounds for time of:
1:00 20 GHD Sit-ups (Anchor feet and use 10lb medball for alternative, still Rx)
1:30 3 Legless Rope climb
Tuesday For Volume
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Wednesday
Merry ChristmasÂ
Thursday Time Cap: 20:00
Five rounds for time of:
1:30 10 Kettlebell clean and jerks (1.5/1) (not Rx, build to heavy set of 3 in warm-up)
:15 3 Muscle-ups
Friday Goal Rounds ~8- 12 rounds
Five minute AMRAP of:
:10 3 Deadlift (275/195)
:15 7 Push press (115/85)