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Friday

Warmup:

Ladder Drills

50 Bar facing Burpees (smooth pace)

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OTM x 12 Mins

3 Deadlifts 275/155#

10 Ab Mat Situps

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Death by 10 meters

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Saturday

Warmup:

3 rounds not for time:

10 hollow into superman

10 wallballs

10 back extensions

2 tumbles

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Strength:

bench- 8 x 3 with 2-5 muscle ups between each set

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18 min amrap of:

60 snatches @ 75/45#

150 double unders

20 bar muscle ups

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front rack lunge-

30 steps max weight

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Sunday

Amnesty- pick a workout you may have missed

during the week or work on a skill

OPP- workday workout will be posted at the box