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Friday

Warm up: 3 Rounds

10 pushups

10 KBS

10 pullups

10 back squats with OLY bar

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

OTMx 20 Minutes:

Odd Minutes: Max rep Deadlifts for 20 seconds 95/65# ~ rest 40 secs

Even Minutes: Max rep Box jumps for 20 seconds 20/16" ~ rest 40 secs

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Saturday

Warmup: 8!

Forward Rolls

Double Unders

Wall Balls

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

For time:

800 meter run

30 Thrusters 95/65#

20 T2B

10 HSPU's

800 meter run

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Sunday

Amnesty - pickup a workout you may have missed during the week or work on a skill