December 2022

6:30-9 am Complete as many rounds as possible in 20 minutes of:7 strict knees-to-elbows2 wall walks Scale:Complete as many rounds as possible in 15 minutes of:10 hanging knees raises50-ft bear crawl

8-9 am 7 rounds for time and load of: 30 double-unders3 hang squat snatches Scale: singles

6:30-9 am 5 rounds for time of:50-ft dumbbell front-rack lunge20 pull-ups ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:50-ft dumbbell front-rack lunge15 assisted pull-ups ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Nancy 5 rounds for time of:400-m run15 overhead squats ♀ 45 lb ♂ 65 lb Scale:3 rounds for time of:400-m run10 overhead squats ♀ 22 lb ♂ 35 lb

6:30-9 am Bench press5-5-3-3-3-1-1-1-1

8-9 am Complete as many rounds as possible in 12 minutes of:7 box jumps14 kettlebell swings ♀ 24-in box, 16-kg KB♂ 30-in box, 24-kg KB Scale:Complete as many rounds as possible in 12 minutes of:7 box step-ups14 kettlebell swings ♀ 16-in box, 12-kg KB♂ 20-in box, 16-kg KB

6:30-9 am 3 rounds for time of:400-m run25 wall-ball shots15 hanging knee raises ♀ 14-lb ball ♂ 20-lb ball Scale:WeightToes to post