Reminder, regular schedule Monday.
MONDAY:
A.
3 Rounds: for quality
20-50 Double unders
5-10 HSPU
or, 5-10 Dips
6/6 Weighted step ups
B)
2 Minutes on, 2 minutes until you compete 100 wall balls
300m row
max wall balls in remaining time
TUESDAY:
A)
4 Rounds for time:
15 Pull ups
15 Clean and jerks (115/75)
400m run
WEDNESDAY:
A)
3 Rounds: for quality
10 Wide grip behind the neck strict press
5 High box jumps (step down)
140ft sled sprint (there and back)
B)
15 Minute AMRAP:
25 Sit ups
15 Box jumps
5 Front squats (165/115)
THURSDAY:
A)
4 Rounds for time:
20 SDHP (75/55)
40 Double unders
20 Push ups
40 Double unders
B)
Establish a heavy 3 rep bench press
FRIDAY:
A)
Every 9 minutes, for 27 minutes (3 sets)
1000m/850m row
20 Burpees
20 S2OH (115/75) *1 sec pause