2018-09-24

Mon
Every 90 sec for 12 min
Snatch + Hang Snatch + Overhead Sq

14min AMRAP
20 Deadlift
7 Pullup (c2b if able)
15/10 Calories
7 Pullup (c2b if able)

EMOM for 12 min
5 Strict HSPU
3 Muscle Up
**Make this more challenging than last week – add a rep/deficit/etc

Tues
Every 90sec for 7 Rounds
5 Burpee Box Jump + 2 Front Sq

Every 2min for 4 rounds
5 Hang Squat Clean
6 Thruster
7 Push Press

EMOM 10min
25 Double Unders + 10 Slam Ball (should finish ~35-40sec)

Wed
4 Rounds
Run 200m
Max effort Muscle Up (only good clean reps)
Rest 1min after each round

4 Rounds
18/12 Cals
8 Single DB Clean and Jerk (4L/4R)
Rest 3min
3 Rounds
Run 200m
12 Single DB Push Press (6L/6R)
Rest 3min
2Rounds
16 Alt DB Snatch (8L/8R)
7 Burpee Pullup
Rest 3min
Run 800m

Thurs
Every 90sec for 12min
Clean + Hang Clean + Front Sq + Push Jerk

10min AMRAP
12 Toes to Bar
25 ft lunge w/ DBs
10 DB Thruster
25 ft lung w/ DBs

6min for quality
50 ft farmers carry
15 Russian Swings
20 sec chin-up hang

Fri
EMOM for 10min
1 Back Squat (even)
1 Strict weighted pullup (odd)

24min AMRAP w/ a partner alternating rounds
10 Wall Ball
8 Pullup
6 Bar Facing Burpee
4 Hand Stand Pushup
2 Squat Clean
**after each partner completes a round, add 2 reps to each movement and continue