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Tuesday

Warmup: 3 Rounds ~ Not for Time

10 Ring Pushups

10 Strict Situps

10 Ball Slams

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

Squat Clean - 15 minutes to establish working weight

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

3 Rounds for time:

7 Squat Cleans @ 80% of Working Weight

21 Double Unders

Run Around the building

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

Cashout:

Test Muscle Ups - max reps

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Push Jerk 3x6 @ 80%

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3x3 Min AMRAP of:

3 Snatches 135/95#

3 HSPU's

6 Snatches

6 HSPU's.... Unitl time

2 min rest between each round

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

Endurance: at 6 am @ ECC

5 Rounds for time:

200 meter slam ball tosses

12 box jumps

800 meter run

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Wednesday

Warmup: 8 mins of:

12 wall balls

8 box jumps

4 wall walks

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

"Lynne" 5 Rounds of: (not for time but for reps)

Max rep bench press @ BW

Max rep pullups

score = max rep totals for each round

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

Cashout:

OTMx10 of - 3 banded back squat @ 70%

Deadlift 6x4 Heavy

Muscle Ups = test - 2

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Thursday

Warmup: 4 Rounds ~ Not for time

2 laps

10 Toes to Bar or wall

10 Bar OHS

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

Holiday Workout!

Happy New Year ~ Only 1 workout at 930 am

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