Tuesday
A. Take 12 min to work through 4 sets of the following:
A1. Renegade row x 8-10/arm 50/h,35/h
A2. OH dbl KB carry x 30m
B. 4 rounds for time
200m run
15 med ball sit-ups 20,14
10 DB hang clean & jerks 50,35
5 strict pull-ups
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See AllA. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
160
A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
610
24 minute AMRAP Run 200m 10 s2oh @ 115#/75# 20 walking lunges Run 400m 20 s2oh 40 Walking lunges Run 600m 30 s2oh 60 Walking lunges Run 800m 40 s2oh 80 Walking lunges Essentials For time w/ a partner
840
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