Thursday
For time
Run 600m or AB 353/30 cal or row 750m
Then 3 rounds
14 overhead lunge steps 75,55
12 wall ball 30,20
+
Run 600m or AB 35/30 cal or row 750m
Then 3 rounds
10 burpees
15 kettlebell swings 53,35
+
Run 600m or AB 35/30 or row 750m
Then 3 rounds
20 prisoner step ups 24,20
15 push press 75,55
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re