Monday:
A.
5 Rounds:
18/13 Calorie Bike sprint
Right into,
3 Dead lifts
Rest 4 Minutes btw sets
Men’s weight: 275-315
Women’s weight: 185-225
TUESDAY:
A.
3 Rounds: (not for time)
5/5 Windmills
10 Heavy DB snatches
3-6 Muscle ups OR 15 Unbroken chin ups
B.
For time:
12-9-6
Thrusters (135/95) *Pause
Toes to bar
Rest 6 Minutes
21-15-9
Thrusters (95/65)
Pull ups
WEDNESDAY:
A.
3 sets: Drop set
15/15/15 (heaviest, lighter, lightest)
Single arm bent over row
B.
2 sets: Drop set
10/10/10 (heaviest, lighter, lightest)
Bench press
C.
3 Rounds for time:
20 Jumping lunges
15 KB swings
THURSDAY:
A.
3 Rounds: not for time
50ft broad jumps (in few jumps possible)
5-10 HSPU
20 V ups
B.
Establish 1RM Power snatch
FRIDAY:
A)
For time:
100 Calories
80 Double unders
60 Sit ups
40 Wall balls
20 Burpees