Weekly Update: 12/17/17 - 12/23/17

12/17
Fin
4 rounds
Run 400M
Row 500M
Compare to  - 5/31/17

12/18
Three Steps Down
15 - 10 - 5
Rope Pull @ max shoulder press
Turkish Get-up @ 55%

12/19 - edited 12/18/17
Coffland
Dead Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m Run
30 Pushups

12/20
Three Steps Down
42 - 30 - 18
Air Squats
21 - 15 - 9 
Push Press@ 45% of Jerk

12/21
​Three Steps Down
30 - 20 - 10
Superman
Russian Twist@ 25% Snatch

12/22
"Gwen"
Clean & Push Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

12/23
15 Min AMRAP
10 Ring Dips
20 Hip Extensions