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Monday

8 mins to obtain a 1RM Back Squat 

8 mins to obtain a 1 RM Front Squat

8 mins to obtain a 1 RM Dead Lift

Then...

4 min AMRAP of :

3 Power Cleans 135/95#

15 Double Unders

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Tuesday 

Practice: 

10 mins HSPU work

15 mins Muscle Up work

Then...

“Amanda”

9-7-5

Muscle Ups

Squat Snatch 135/95

_____________________________________ 

Endurance: Meet at the Box @ 6 am

200 meter row

200 meter run

20 box jumps 

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Wednesday 

“Filthy Fifty” 

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


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