Monday Time Cap: 20:00
10 RFT: 5 ea. arm
12 DB DL (50/35)
9 HP Cleans (50/35)
6 Push-Jerks (50/35)
Tuesday
Front Squat:
Build to heavy 3
Then
3×3@~90% of found heavy 3 rep
Wednesday Time Cap: 35:00
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Thursday Max weight
Weighted Pull-Up:
Build to heavy 5
Then
3×5@~90% of found 5 rep
Friday Goal reps: ~300+
Fight Gone Bad:
3 rounds, 1 min per station, of:
Wall Ball (20/14) (10’/9’)
Sumo DL High-pull (75/55)
Box Jump (20”)
Push Press (75/55)
Row Calorie
Rest 1 min
