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)