20
12
2021
100 DUs 75 Slams 50 OHS 25 HSPU
100 Double-unders 75 DB Balls (10/5 kg.) 50 Overhead Squats (50/35 kg.) 25 Handstand Push-ups
19
12
2021
I-go-you-go Run 400 m together
3 Squat Snatches (40/25 kg.) 6 Overhead Lunges Each person alternates and does 1 round each in an “I-go-you-go” fashion After every 8 total rounds, they both Run 400 m together AMRAP 25 min.
18
12
2021
Wall Balls Ring Dips DB Thrusters
21 Wall Balls (9/6 kg.) 15 Ring Dips 9 DB Thrusters (22.5/15 kg.) 3 rounds
17
12
2021
Row and Rope Climbs
1k Row 5 Rope Climbs Rest 2 min. 750-m Row 4 Rope Climbs Rest 2 min. 500-m Row 3 Rope Climbs Rest 2 min. 250-m Row 2 Rope Climbs
16
12
2021
Max set Bench Presses
Max set Bench Presses (60/40 kg.) Max set Weighted Hip Extensions (20/15 kg.) Rest 2 min. 5 Rounds
15
12
2021
Front Squats Over/unders Push Presses
10 Front Squats (40/25 kg.) 10 Over/unders 10 Push Presses AMRAP 12 min