Monday:
Five rounds for time of:
21 Sumo deadlift high-pull, 95/65 pound
21 Ring dips
Tuesday:
Two rounds for time of:
30 Thruster, 135/95 pound
30 L Pull-ups
Wednesday:
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20/14 pound ball
50 Hip extensions
50 Push press, 45/35 pounds
50 Knees to elbows
50 steps Walking Lunge
50 Kettlebell swings, 1 pood/25 lbs
50 Jumping pull-ups
50 Box jump, 24 inch box
Thursday:
1-1-1-1-1-1-1 reps Clean and Jerk
Friday:
“Helen”
Three rounds for time:
400 m Run
Kettlebell X 21 swings 1.5/1 pood (or 55/35 pound dumbbell swing)
12 Pull-ups
