`

Tuesday

Warmup: 3 Rounds

10 Ring Pushups

10 KBS

10 Strict Situps

10 ball slams

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

Front Squat: 8x3 @ 75%

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

40-30-20-10 of:

KBS 55/35#

1/2 Reps - K2E

with 30 DU's between each set

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

Cash out: 4x10 - OLY OH walking lunges ~max weight

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

Endurance: meet at ECC @ 6 am

50-40-30-20-10 of Cal. Row, Burpees

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

Wednesday

Warmup: 8 mins of

12 wall balls

8 box jumps

4 wall walks

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

"Barbara"

20 pullups

30 push ups

40 sit ups

50 air squats

~rest 3 mins and repeat for 5 rounds

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

Thursday

Warmup: 4 Rounds

2 laps

10 T2B/Wall

10 Bar OHS

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

Thrusters: 1,1,1,1,1

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

10 Min AMRAP:

5 Thrusters 135/95#

10 Burpees

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

Sellout: Ring Pushups 5x10

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

Endurance: Meet at ECC @ 6 am

8, 10, 12 run around the building

Rest = Work