FRIDAY 08.04.2017

A. 3 Sets:
Bulgarian Split Squats 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations 8-10 reps @ 2010
Rest 90 seconds

B. 4 Rounds for time:
400m Run
8 Ground to Overhead 135/95

THURSDAY 08.03.2017

A. Push Press 5×5
Rest 2-3 minutes between sets

B. For time:
15 Deadlifts 225/155
30 Wall Balls 20/14
12 Deadlifts
24 Wall Balls
9 Deadlifts
18 Wall Balls

WEDNESDAY 08.02.2017

A. 5 Sets:
Cleans 1.1.1 (rest 10 seconds between singles)
Rest 2-3 minutes between sets

B. AMRAP 4:
15 KB Swings 70/53
10 Pull-Ups

4 minutes rest

C. AMRAP 4:
10 Box Jumps 24/20
10 Push-Ups

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