2017-08-14
MONDAY
20-15-10-5
Wallballs
Burpee Box Jump
TUESDAY
12 Min EMOM Complex of:
3 Hang Power Cleans
3 Front Squat
3 Push Jerk
(Make the weight between 60-70% of 1 RM)
WEDNESDAY
21-15-9
Cal Row/AD
Toes to Bar
THURSDAY
5 Rounds
Run 200
3 Muscle Ups (If you can’t do muscle ups 6 pull ups- 6 dips)
FRIEND FRIDAY
Working in teams of 2, alternate complete rounds of:
6 min AMRAP:
5 burpees
10 Med ball over the shoulder
REST 3 MIN
6 min AMRAP (Outside weather permitting)
50 DU
Sled push down and back (95/45) (If Outside 50 Meters)
REST 3 Min
6 min AMRAP:
5 DB thrusters
10 DB box step ups with same DB (L+R=2)