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Tuesday

Warmup: 8 mins of

300 meter row

15 OLY bar OH Squats

3-5 HSPU's

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

Buy-in: 50 wall balls for time

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

15 Min AMRAP:

3 Push Presses 95/65#

5 Pullups

7 Box Jumps 24/20"

(**OPP'ers use 155/95#, C2B, 30/24")

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

Cash out: OTMx8 of 2 - Clean and Jerk

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Endurance: at ECC @ 6 am

22 min AMRAP - 300 meter row, 2 Prowler Pushes

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

Wednesday

Warmup: 3 Rounds

12 back ext

9 Pushups

7 Box jumps

5 Pullups

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

Thrusters: 3x3, 3x2, 3x1

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

"Fran" 21-15-9

Thrusters 95/65#

Pullups

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

Cashout: Snatch Grip DL 6x3 ~Heavy

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

Thursday

Warmup: 4 rounds

250 meter row, 60' bear crawl

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

7 Rounds for time:

3 Squat Cleans 155/95#

7 T2B

(**OPP'ers use 225/135#)

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

Tabata Row

+++++++++++

Cashout: 7 Min AMRAP

150 meter row

10 burpees

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

Endurance: meet at Eli Whitney Museum @ 6 am

4, 5 or 6 x Armory Hill

Odd intervals ~ recover with a jog

Even intervals ~ Sprint back down -rest for 2 or 3 mins