2020-02-24

Mon
5×5 Back Squat working to heavy set of 5

4 Rounds 30sec on/off (rotate)
Windshield wipers
superman
plank

3 Rounds
12 Power Clean
12 Pull-up
12 Jerks
12 T2B
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Tues
Every 2min for 10min
5×3 @ 70% Strict Press

3min AMRAP
25/17 Cals Bike
Max Ring Dips
Rest 1min
3min AMRAP
500m Row
Max reps front squat
Rest 1min
3min AMRAP
25/17 Cals Bike
Max HSPU
Rest 1min
3min AMRAP
500m Row
Max Deadlifts
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Wed
10min to find heavy squat snatch

Every 2min for 10min
6 snatch
9 OHS
12 Box Jump
Rest 5min
12min EMOM
1-2 Rope Climb
5 Bench Press
15 Wall Ball
75′ Sled Push (Down & Back & Down)

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Thurs
6min EMOM
7 power clean
6min EMOM
7 Jerks

3 sets pull-ups. Increasing reps so 3rd set is max unbroken. Let’s see who can make it on the leaderboard

4min EMOM
10 DB Thruster + ME burpees in remaining time
Rest 3min
4min EMOM
4 Devil Press + ME burpees in remaining time
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Fri
15min to work to heavy single front squat

Diane
21-15-9
Deadlift
HSPU