Friday… Back Squat / Sledgehammer / Tire Drags

Back Squat 3-3-3 Then… 3 rounds for time of: 20 Sledgehammer Swing Right Sides 16/10 20 Sledgehammer Swing Left Sides  16/10 lbs 2 20 ft Seated Tire Drag Pulls 55/35 lbs

Thursday… Helen “Wet”

Helen “Wet” 3 Rounds of : 400 meter Row 21 Kettlebell Swings 11 Pull-ups

Wednesday… Thruster / Push-up / Box Jump

As many rounds as possible in 15 minutes of: 5 Thrusters (right arm)s 5 Thrusters (left arm)s 7 Push-ups 9 Box Jump

Tuesday… Press / Row / Push Press / Burpees

Press 3-3-3-3-3 Then… 21, 15, 9 reps of: Row for Calories Push Presses 115/75 Burpees

Monday… Wallball / Slamball / Overhead Walking Lunges

5 Rounds for time of: 15 Wall balls 20 Slam Balls 40 Ft Overhead walking lunges with the ball Use the same slamball for all of the movements

Friday… FRAN

“Fran” 21-15-9 Thrusters Pull-ups

Thursday… Deadlift / Ring Push-ups

Deadlift 3RM then… 3 rounds of max rep ring push ups (scale down if you cannot get at least 10 ring push ups)   2 minute rest between rounds

Wednesday… Squat / Row / Ring Rows / Ring Dips / Squat Cleans

Backsquat 3×5 Then…   1000m row   20 ring rows   20 ring dips 20 squat cleans

Tuesday… Kettlebell Swings

100 kettle bell swings unbroken (70/35)   Penalty – 10 hollow body rocks or 10 seconds or scale down to 10 seconds of hollow body holds

Monday…Burpees / Thrusters

Kalsu - 20 MINUTE TIME CAP   On the minute:   Complete 5 burpees and perform max rep (135/95) thrusters on the minute. The goal is to complete 100 total thrusters.

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