Monday 12/16

CFP: A. Two sets, not for time, of:
Double-Unders x 30-40 reps
Handstand Wall Runs x 20-30
Muscle-Ups x 3-6 reps or appropriate skill drill

B. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max reps
Rest 2 minutes

C. Five sets for max reps of:
30 seconds of Kettlebell Swings
30 seconds Rest
30 seconds of Burpees
30 seconds Rest

CFF: A. Two sets, not for time, of:
Double-Under practice x 1min
20-30sec Handstand Hold
Strict Ring Rows x 8 reps
Dips x 8 reps

B. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
L-seated Press x Max reps
Rest 2 minutes

C. Five sets for max reps of:
30 seconds of Kettlebell Swings
30 seconds Rest
30 seconds of Burpees
30 seconds Rest