December 2022

Rest day

For time: 
50-40-30-20-10 Reps for time of:
Row (calories)
DB Snatch 45/30# Rx+50/35# MRX 35/25#

3 Rounds for time of: 
7 Ring Muscle-ups MRX Ring MU Progression or Burpee Double C2B
11 Strict HSPU’s or 4 Wall Climbs
15 Back Squats 185/125# MRX 135/95#

4 Rounds for time of: 
21 GHD Sit-ups MRX Military Anchored Sit-ups
18 Kettlebell Sumo Deadlift High Pull 70/55# MRX 55/35#
15 Box Jumps 24/20” MRX 20/18”
12 Bar Dips MRX Push-ups
*Scaling option is to do 18-15-12-9 or 15-12-9-6 reps.

For time: 
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
S2O 115/80# Rx+135/95# MRX 95/65#
Pull-up Rx+Strict MRX Ring Rows