Friday

A. Deadlift – 5RM

B. 5 rounds for time:

10 KBS @70/53#
15 Hand release pushups

Thursday – 072816

A. 6 Rds for total reps:

1 minute Row

1 minute T2B

1 minute Double Unders

1 minute Rest 

Scaling for T2B is sit-ups.

Wednesday

A. OHS – 2RM

B. 100 OHS for time @95/65

Tuesday – 072616

A. Muscle Up Practice and/or Weighted Pull Up Work

B. “GI Jane”

100 Burpee Pull Ups

Monday

A. Off the rack – 2RM thruster

B. 30 thrusters @95/65 + 200m run
20 thrusters @95/65 + 200m run
10 thrusters @95/65 + 200m run

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Friday – 072216

A. Front Squat – 3RM w/ 2 sec pause.

B. Death by Front Squats

Choose a weight approx. 60%-70% of the day’s triple.

Thursday

8 x 400m sprint + 1 minute plank

Rest 2 minute between rounds

Wednesday – 072016

A. Practice Rope Climbs

B. Every 5 min x 5 rds:

2 Rope Climbs

25 Box Jumps (24/20)

25 KB Swings (53/35)

Tuesday

A. Snatch + Snatch Balance + OHS – AHAP

B. 1000m row for time

Monday – 071816

A. Split Press – 3RM

B. “Karen”

150 Wall Ball shots for time.

 

 

Split Press