2016-11-07

Mon
4x2min
10 Alt KB/DB Snatches
10 Box Jump Over
ME Target Burpees
Rest 2min between rounds
Score is total # of burpees over all rounds

Tues
21-15-9-6
Sumo DL High Pull
Overhead Alt Lunge
Pushup
Use same weight for SDLHP & OH lunges. Or scale lunges as needed – bodyweight lunges, front rack lunges, back squat, etc

Wed
Run 400
40 Wall Ball
20 Toes to Bar
Run 800
20 Toes to Bar
40 Wall Ball
Bike 1200

Thurs
Partner Nate
20min AMRAP
2 Muscle Up (4 Pullups + 4 Dips)
4 Handstand Pushup
8 Heavy KB Swings
Partners alternate after completing a full round

Fri
3 Rounds
8 Clean & Jerk
2min Row for Calories
Rest 2min between rounds
Score is total calories over all 3 rounds