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Tuesday

*Note - Warmup is not to be done for time

Warm-up: 3 rounds of

40 Butt Kicks

30 Single Jump ropes

20 KBS

10 OHS

5 Chest to bar

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

Preview: 3x Max Rep Box Jumps 30/24" with 2 minutes rest between each set

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

OHS 6x3

+++++++++++

10! of:

OHS @ 50% of BW

Hand Release Pushups

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

3x500 meter row - self regulated rest between each round

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

Cashout: 7-5-3 of -

Thrusters 155/115#

Muscles Ups

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Endurance: At ECC @ 6 am

1 mile row- 2 mile run - 1 mile row

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Wednesday

Warmup: 4 Rounds of:

10 Wall balls

8 pushups

6 Snatches balances

4 laps around room - jog

2 forward rolls

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

1 min max rep - Chest to bar Pullups

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

Squat Snatch 7x2

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

"Randy"

75 power snatches for time 75/55#

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

Cash out: 5x3 Snatch Grip DL @ 125%

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Thursday

Warmup: 8! of-

Burpees

DU's

HSPU's

Hang Clean

Front Squats

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

20 Min AMRAP - Teams of 2 or 3 athletes = ONLY 1 athlete in motion at a time

30 Clean & Jerks 135/95#

then,

50-40-30-20-10 of

Double Unders

Ab Mat Situps

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

Cash out: Jerk 3x2, 4x1

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Endurance: TBD