`

Tuesday

Preview: 1 min max rep T2B or K2E

+++++++++++++++++++++++++

Buy-in: 6x5 dips - ring, bench, box or banded

++++++++++++++++++++++++++++++++

Front Squat: 3 Rounds of the following:

3 front squats + 10 lateral plate jumps+2 FS +10 LPJ+1 FS+10 LPJ

(increase load at each round- not each set)

+++++++++++++++++++++++++++++++

10!

KBS 70/55#

Pullups

+++++++++

Cashout: OTMx8 - 3 Power Snatches (moderate)

--------------------------------------------------------------

Endurance: @ ECC at 6 am

1x(50 burpees + run around building)

2x(40 ab mats + run)

3x(30 pushups + run)

4x(20 kbs 55/35# + run)

============================

Wednesday

Preview: 30 C2b or Pullups

++++++++++++++++++

Buy-in: 4x12 Back Ext

++++++++++++++++

"Elizabeth" 21-15-9 of:

Squat Clean 135/95#

Ring Dips

+++++++++

Cashout: OTMx8 - 3 Back Squats from the floor @ BW

======================================

Thursday

Preview: 35 Wall balls for time

++++++++++++++++++++++

buy-in: 6x10 second hand stand holds

+++++++++++++++++++++++++++

Teams of 3 complete the following relay -

20 Min AMRAP:

9 cal. row

9 box jump and overs 20"

9 Thrusters 95/65#

(partner 1 completes a round then partner 2 goes....)

++++++++++++++++++++++++++++++++++++++

Cashout: OTMx8 of 3-5 HSPU's

 

1 Comment