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Monday

Warmup: 10 minutes of

8 wall balls

3 wall walks

1 dumpster dash

+++++++++++

12! of

Plate burpees 45/25#

2x Double Unders

with 1 dumpster dash after each round

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

Tuesday

Warmup: 3 Rounds of

10 Ring pushups

10 GHD Situps

10 KBS 

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

For Time: 

20 HSPU's then,

20-15-10-5 of

Front Squat 135/95#

Power Clean 135/95#

then,

10 HSPU's 

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

Endurance: meet at ECC @ 6 am ~ Coach Joe

4, 5 or 6 x 800 meter run (Rest = Work)

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

Wednesday

Warmup: 10!

KB Snatch

Reverse Hypers

Bent over Rows

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

For Time:

800 meter run

40 KBS 70/55#

40 Pullups

800 meter run

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