Monday:
Five rounds for time of:
400m Run
21 Deadlift 185/135
Tuesday:
“Cameron”
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24/20
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20/14
50 Sit-ups
5 ascents Rope climb 15 foot
Wednesday:
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 135/95 pound
Thursday:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk, 135/95
3 Toes-to-bar
6 Clean and jerk, 135/95
6 Toes-to-bar
9 Clean and jerk, 135/95
9 Toes-to-bar
12 Clean and jerk, 135/95
12 Toes-to-bar
15 Clean and jerk, 135/95
15 Toes-to-bar
18 Clean and jerk, 135/95
18 Toes-to-bar…This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Friday:
7 x 2 Thruster
