Tuesday
Advent: 25 triple unders Strength: shoulder press 3x5 (65, 75, 85%)
Monday
Advent: 20 kb bottoms up shoulder presses Strength: back squat
Friday
Advent: 10 skin the cats Strength: work up to a heavy hang
Thursday
Advent: 10 burpee pull-overs Strength: 5x3 overhead squats Metcon: Rx
Wednesday
Advent: Accumulate 3 min of an L-sit on the rings
Tuesday
Advent: 3min worth of handstand holds Strength: work heavy
Monday
Advent: 100 double unders unbroken (if not 100, shoot for something
Friday
Strength: snatch pulls 3, 3, 3 (95, 105, 110% of
Thursday
Strength: deadlifts 5, 3, 1+ (75, 85, 95% or 1rm)
Wednesday
Metcon: 25 min cap Rx 60 ghd sit-ups 60 alternating db squat