2018-01-22
Mon
Open 11.5
20min AMRAP
5 Clean (145/100)
10 Toes to Bar
15 Wall Ball
Tues
50 Barbell Overhead lunges (25 each leg)
50 KB Swings
50 Burpees
EMOM stop and do 1MU (or rotate between 3 pullups, 3 dips but do not do them the same minute)
Wed
Every 4min for 20min
10 Cals Bike/Row
10 Thruster
10 Box Jump Over
Thurs
100 Double Unders
3-6-9-12-15
Power Snatch
HSPU
100 Double Unders
Fri
w/ a partner
15min AMRAP
20 Cals Bike/Row
20 Pull-ups (c2b if able)
20 Front Squats
20 Dips