2017-06-27

Mon
Fittest in KS workout
0:3min -> 3 Rounds: 4 Front Squat, 6 Toes to Bar
3:6min -> 3 Rounds: 6 Front Squat, 8 Toes to Bar
6:9min -> 3 Rounds: 8 Front Squat, 10 Toes to Bar
Continue until you cannot complete the 3 rounds within the 3min block.
You may not work ahead so if you finish all 3 rounds in 2min you get 1min rest before starting the next round

Tues
15min AMRAP
5 Clean and Jerk
7 Pull-ups (c2b if able)
9 Burpee box jump over

Wed
Every minute on the minute for 12 min alternate between:
Run 100m
15 Overhead Squats
50 Double Unders + ME KB Swings in remaining time
Score is total number of KB swings

Thurs
5 Rounds
2min AMRAP
10 Cals Bike/Row
15 Deadlift
20 Wall Ball
Rest 1min
Pick up where you left off

Fri
20min AMRAP w/ a partner
12-9-6
Shoulder to Overhead
Bar Facing Burpees
1 partner does a full round while the other rests then switch