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Tuesday

Warmup: 7!

  • Burpees
  • Double Unders

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

OHS 8x3 ~ Increasing Load

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

4x3 min AMRAP

  • 5 Burpees
  • 10 Goblet Squats 55/35#
  • 15 Goblet Lunges 55/35#

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

Cashout: Press 1x24 @ 60%

Dead Hang Pullups 1x24

MU's ~ TEST -2

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

Endurance: at ECC @ 6 am

5 Rounds for Time:

  • 300 meter row
  • 12 box jumps
  • 1 med ball suicide

Wednesday

Warmup: 8 Min AMRAP

  • 10 cal row
  • 10 t2bar or toes to wall
  • 10 bar thruster

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

OTMx10 of:

3 Shoulder Presses ~ Taken from the floor

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

"Helen"

3 Rounds for time:

  • 400 meter run
  • 21 KBS 55/35#
  • 12 Pullups

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

Cashout: Back Squat 1x24 @ 60%

Deadlift 1x24 @ 60%

MU's ~ Test -1


Thursday

Warmup: 4 Rounds ~ Not for Time

  • 1-2 Rope Climbs
  • 10 Hollow into Supermans
  • 30 Second Hand Stand Holds

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

On the 3 minute for 10 Rounds of:

  • 1 Power Clean 135/95
  • 3 Thrusters
  • 5 Front Squats
  • 7 Toes to Bar

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

Burnout: MU ~ Test -1

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

Endurance: at ECC @ 6 am

8 10 or 12 x around the building