TUESDAY 08.01.2017

3 Rounds of the following: Against a three minute running clock, complete: 350/300 Meter Row Double Unders Max Reps Rest 3 minutes Against a three minute running clock, complete: 300m Run Strict HSPU Max Reps *27 minutes total with 18 minutes of work

MONDAY 07.31.2017

A. 4 Sets: Deadlift 3-4 reps Rest 20 seconds Ring Dips 8-10 reps @ 21X1 Rest 3 minutes B. 3 Rounds for time: 25 KB Swings 53/35 15 Pull-Ups

FRIDAY 07.28.2017

AMRAP 6: 5 Power Cleans 135/95 5 Burpees Over Bar 4 minutes rest AMRAP 6: 10 Wall Balls 20/14 10 Hand Release Push-ups 4 minutes rest AMRAP 6: Row for Calories

THURSDAY 07.27.2017

A. 4 Sets: Single-Arm Dumbbell Press 5 reps each arm Rest 90 seconds Romanian Deadlift 6 reps @ 30X1 Rest 90 seconds B. In teams of 2, alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box Jumps 24/20

WEDNESDAY 07.26.2017

A. Back Squat 5×3 Rest 2-3 minutes between sets B. 4 Rounds for time: 20 Walking Lunges 53/35 KB’s 15 Toes to Bar