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Tuesday

Warmup: 2 Rounds of

2 Forward rolls

3 laps

4 deadlifts

5 pullups

6 Goblet Lunges

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Front Squat: 3x20 @ 1/2 BW with 5 box jumps after each set 24/20"

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

3 rounds for time:

30 Wall balls 20/14#

30 Double Unders

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Endurance: Meet at ECC at 6 am

10x 10 KBS + 200 meter sprint ~ Self Regulated rest

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Wednesday

Warmup: 4 Rounds

200 meter row

10 ab mat situps

5 HSPUs or 3 wall walks

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

Bench 3x max reps @ 1/2 BW

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

4 rounds for time:

Run around the building

5 Power Snatches 95/55#

8 T2B