Monday
Five rounds for time of:
155/105 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascent
Tuesday
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225/175 pound Deadlift, 30 reps
40/30 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5/1 pood
Row 20 calories
10 Muscle-ups
Wednesday
“Ralph“
Four rounds for time of:
250/150 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
Thursday
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Friday
Seven rounds for time of:
75/45 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
