Monday, December 24th


BLDR60

For time (TCO 40)

3 Rounds

50 Double-Unders

15 Power Cleans (mod)

50 Double-Unders

20 HSPU

Rest 3 minutes

3 Rounds

10/8 Cal Row

20 Alt. DB Snatch (mod)

10/8 Cal Bike

10 Bar Muscle-up (or Burpee Pull-up)


BLDR30

5 RFT

10 DB Hang Clusters

20 Sit-ups

40m Weighted Walking Lunge (weight at your side)


BLDRStrength

Deload

a) Back Squat (3x6, light)

b) 4 Rounds

30/25 Cal Bike

30 Air Squats

20 Sit-ups

10 Push-ups



Park Roberts