2019-03-25

Mon
Back Squat – work to heavy single (add to the new leaderboard!)
Drop Weight 3×3

200m Run
4 DB Snatch
6 Burpees
8 Toes to Bar
10 Cals Bike
12 Wall Ball
14 Cals Row/Ski
*Done 12 Days of Christmas style – i.e. 200m Run, 4 DB Snatch/200m Run, 6 Burpee/4 DBSnatch/200m Run, etc
or you can do it in reverse – i.e. 14/12/10/8/6/4/200m then 12/10/8/6/4/200m, etc

Tues
4 Round Circuit
20 Handstand Shoulder taps (or just 20sec hold)
10 Bent Over Barbell Row
10 Hollow Rocks
5 Strict Pullup (can you do 5 L-pullups?)

10min AMRAP
6 HSPU
9 Deadlift
12 Cals

Wed
Work to 90% of Split Jerk Max
then drop weight and every 90sec for 12min do 2 Split Jerk

5 Rounds
100m Heavy Farmers Carry
10 Pullups (can you do 5 pullups and 3 MU?)
10 Heavy Goblet Squat

Thurs
10min AMRAP
40 DU, 30 Situps, 20 Slam Ball
Rest 5min
10min AMRAP
6 T2B, 9 Pushups, 12 Lunges (can you do pistols?)
Rest 5min
30 KB Swing
15 Calories
10 KB Snatch

Fri
Work to heavy hang squat snatch

800m Run
15-10-5
Hang Power Snatch
Burpee Box Jump Over
800m Run