Monday
For time:
185/130 pound Clean and jerk, 30 reps
Challenge:
Row 500m 30
Kettlebell Swings 20/16kg
Row 500m
Tuesday
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Challenge:
Break up into sets, ring rows, bench push ups
Wednesday
21-15-9 reps of:
225/165 pound Deadlift
135/95 pound Overhead squat
Challenge:
21-15-9
Kettlebell deadlift 20/16
Gobblet Squat 20/16
Thursday
Weighted pull-ups 1-1-1-1-1-1-1 reps
Challenge:
Negatives, banded pull downs
Friday
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20/14 pound ball
Challenge:
21-15-9
Sit ups
Wall ball shots 14/10
