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Monday

Warmup: 3 Rounds of

200 meter row

10 KBS

10 pushups

3 Tumbles

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

Bench 6x4 ~ with 5 Dead hang pullups after each set

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

10! of

Deadlift 225/135# (OPP use 315/185#)

T2B

*Dumbster Dash between each round

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

Tuesday

Warmup: 10 minutes of

7 burpee box overs

10 slam ball thrusters

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

Buy-in: 2x30 wall balls with 45 seconds rest between rounds

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

Front Squat: 8x3 @ BW (OPP take weight from the floor)

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

12 Min AMRAP:

20 DU's

10 Power Cleans 95/65# (OPP use 155/95#)

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Endurance: meet at ECC @ 6 am

Row 1 mile + Run 2 miles

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

Wednesday

Warmup 4 Rounds of

5 Ring Pullups

10 Slam balls

15 DU's

20 Situps

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

"Morrison"

50-40-30-20-10 of:

Wallballs 20/14#

Box Jumps 24/20"

KBS 55/35#