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Monday

Warmup: 4 Rounds

2 Laps

10 OHS Theropy

10 Back Ext

30 Second HS Holds

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

Split Jerk 6x3 @ 65-75% - Taken from the Floor

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

1/2 Cindy - 10 min AMRAP

5 Pullups

10 Pushups

15 Air Squats

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Tuesday

Warmup: 7!

Burpees + 20 Double Unders

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

Buy-in: 30 Chest to Bar PUllup for time

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

2 x Death by Burpee + Power Cleans 95/65# (OPP'ers use 155/95#)

~3 mins rest after the last athlete fails

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Endurance: meet at ECC @ 6 am

20 min AMRAP - 7 ball over bar, 7x tire mountain

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Wednesday

Warmup: 8 Mins of
10 cal row

10 T2Bars/Wall

10 Bar Thrusters

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

Buy-in: 2x30 wall balls with 1 min rest between each set

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

10 x Complex ~ Not for time

1 Squat Clean

2 Front Squats

*Athlete Picks weight ~should be moderate

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

"Annie"

50-40-30-20-10

Double Unders

Situps

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

Cashout: 3x20 box jumps 24/20" ~ no Step-ups