Saturday
"Dusty" For time: (partner or individual) 15-12-9 deadlifts, 315/225 box
Friday
"Death by Power/Squat Clean" 135/95 Even reps: squat clean Odd
Thursday
15 min amrap: 10 double kb snatches, 53/35 20 kb
Wednesday
3 rounds for time of: 20 pull-ups 20 box jumps,
Tuesday
"The Ensign" 6 rounds: 3 min AMRAP: 3 cleans, 155/105
Monday
For time: 30-20-10 reps of: Front squats, 135/95 Shoulder 2
Friday
10 min amrap: 20 wall shots, 20/14 20 push-ups w/
Thursday
"McFlurry" 21 cleans, 185/115 21 pull-ups run 400m 15 double
Wednesday
50-40-30-20-10 reps of: Double unders* Perform 15 handstand push-ups after
Tuesday
3 rounds for time of: run 800m 17 burpees 24