Monday:
“Roney”
Four rounds for time of:
200 m Run
11 Thruster, 135/95 pound
200 m Run
11 Push press, 135/95 pound
200 m Run
11 Bench press, 135/95 pound
Tuesday:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Wednesday:
“Griff”
For time:
800 m Run
400 m backwards Run
800 m Run
400 m backwards Run
Thursday:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Friday:
21-15-9 reps of:
Hang squat clean, 50/35 pound dumbbells
Handstand push-ups
