2019-04-29

Mon
Every 2min x 10 Rounds
10 Pull-up (min1-3)/7 C2B (min4-6)/3 MU (min7-10)
Hang Snatch (4,4,3,3,2,2,1,1,1,1 – increasing)
—
4 Rounds
60sec ME KB Swing
60sec ME Burpee Box Jump Over
Rest 60s
Score is worst total reps in any one round

Tues
4x4min EMOM
10/7 Cals, 8 Deadlift, 50 Double Under (or 30sec), 8 Bench Press
Rest 4min
4x4min EMOM
10/7 Cals, 5 DL Heavier, 50 Double Under (or 30sec), 5 Bench Press Heavier
*Do a 4min EMOM at each movement before moving to the next movement

Wed
Every 2min x 10 Rounds
8 Burpee
1 Squat Clean + Front Squat (increasing)
—
15min AMRAP
7 Cals
3 Power Clean
7 Wall Ball (heavier ball or higher target)
3 Jerks
**Add weight every 2 rounds for the power clean and the jerks

Thurs
5 Rounds
10 Push Press
10 Toes to Bar
—
Run 1mi
—
5 Rounds
10 PP
10 T2B
—
Run 1mi

Fri
w/ partner
30 Muscle Up
100 Cals
100 DB Snatch
100 DB Stepups
100 Lateral Burpees over plate
10 Rope Climbs
**Work in the rope climbs at any point during the workout