Wednesday
4 rounds for time: run 200m 30 sit-ups 30 kb
Tuesday
Strength: Back squat 3x5 (deload 60, 65, 70% of 1rm)
Monday
Strength: Shoulder Press (deload) 3x5 (60, 65, 70% of 1rm)
Thursday
Strength: 1rm deadlift Metcon: 17 min amrap: 100 double unders
Wednesday
Tabata pull-ups Rest 1 min Tabata jumping air squats Rest
Friday
For time: (in any order) 50 kb snatches, 53/35 50
Thursday
Strength: 3x5 deadlifts Metcon: (13 min cap) 21-15-9 deadlifts, 315/225
Tuesday
Strength: 3x10 back squats Metcon: 12 min amrap ladder: 5
Wednesday
10-9-8-7-6-5-4-3-2-1 reps of: strict pull-ups strict ring dips toes 2
Friday
"Death By Wall Ball or Burpee" Choose your poison. Post