04.13.2018

A1. Deadlift 5-3-1-1-1
A2. Sorenson Hold 5×45 sec

B. 4 Rounds For Time:
400m run
12 OH squats #135/95
8 HSPU

04.12.2018

A. Single leg Glute Bridge 5x25sec e/leg

B. In teams of 2, 30min Amrap:
100m farmers carry #70/53
10 burpees
5 PC #155/115

04.11.2018

A1. WTD Dips 5×5
A2. WTD Reverse Snow Angels 5×8

B. 10 min Amrap:
50 DU
30 sit ups
10 burpees
Rest 5mins
10min AMRAP
45sec FLR
20 Goblet reverse lunges
10 T2B

04.10.2018

For Max Reps:
5 pull ups
10 push ups
15 Air Squats
30 sec on: 1 min off
x 20

04.09.2018

A. Snatch Balance 5×3

B. 30 min Emom
min 1-7 3 squat snatchs
min 8-14 2 squat snatchs
min 15-21 1 squat snatch
Work up to a heavy single