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Tuesday

Warmup:

75 DU's/ SU's

15 Burpee Box Overs

50 DU's/SU's

10 Burpee Box Overs

25 DU's/SU's

5 Burpee Box Overs

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

Bench: 5x3 - Increasing Load with 10 Ring Rows after each set

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

For Time:

500 meter row

200 meter slamball toss

100 meter overhead walking lunges 45/25#

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

Cash out: 3 Rounds of:

Box Jumps 24/20" 30 seconds on: 10 seconds rest x 3

~2 mins rest between each round

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

Burnout: 5/3 Muscle Ups (male/female)

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Endurance: Meet at ECC @ 6 am

Prowler Mile

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Wednesday

Warmup: 4 Rounds - Not for Time

2 laps around inside of gym

10 Hand release pushups

20 strict situps (no arm swing)

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

12 min AMRAP:

150 Wall balls 20/14#

90 DU's

30 Muscle Ups

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

Cashout: OTMx10 of 3 Banded Back Squat @ 60%

Snatch Balance 5x3

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

Burnout: 5/3 Muscle Ups (male/female)

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

Thursday

Warmup: 8 min AMRAP

100 meter row

5 Strict Pullups

10 Bar Thrusters

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

Hang Squat Clean - 1x5, 3x3, 2x2, 3x1 @ 60% of Clean Max

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

Death by 10 meters

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

Burnout: 5/3 Muscle Ups (male/female)

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

Endurance: Meet at ECC @ 6 am

10, 15, 20 Minutes out and back. This is to be done as one continuous run without rest between the out and back

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