Monday:

Five rounds for time of:

50 Ft. Overhead walking lunges, 45/35 pound barbell

21 Burpees

 

Tuesday:

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups

1 Power clean, 225/155 pound

 

Wednesday:

Three rounds for time of:

21 Knees to elbows

21 Kettlebell swing, 1.5/1 pood

21 Push-ups

3 Rope climb

21 Box jump, 20 inch

21 Hip extension

150 ft Walking lunge

 

Thursday:

Five rounds of:

100 m Sprint

1 Clean & Jerk

Max reps Muscle-up

Rest as needed between efforts.

Post time, load and reps for each.

 

Friday:

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)