Friday 7-28-17

30 AMRAP 25/18 Calorie Row 25 lunges 20 Wallball 20/14 15 Low Row (c2b) 10 Power Snatch 125/85 5 Front Squat

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Wednesday 7-25-18

22:00 AMRAP 1:00 at each movement Pull ups Air squats Kb swings 53/35 Doubles Sit ups Lunges 85/45 Strict press Mountain climbers Db Push Press 44/25 Box Jumps 24/20 Shuttles sprints Wallball 20/14 K2E Burpees Bench Press 115/75 Deadlift 175/125 Wall Sit Plank Rope climb legless/butt/knee T2b Db Snatches 55/35

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Tuesday 7-24-18

4 Muscle ups 2 Cleans 115/85 4 Muscle ups 2 Cleans 135/95 4 Muscle ups 2 Cleans 155/105 4 Muscle ups 2 Cleans 175/115 4 Muscle ups 2 Cleans 195/125 4 Muscle ups 2 Cleans 215/135 4 Muscle ups 2 Cleans 225/145 4 Muscle ups 2 Cleans 235/155

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Friday 7-20-18

Buy-In: Row 500 50 Sit ups Then, 2 ROUNDS: 20 Pull ups 20 thrusters 95/65 Run 400 20 kb swings 53/35 20 Box Jumps 24/20 Cash-out: 50 Sit ups Row 500

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Thursday 7-19-18

OTM x 5 (35:00) 1- 3-5 Deadlift (80-85% 1RM) 2- 10-12 DB Bench Press 3- :45 Plank 4- 3-5 Front Squats(75-80% 1RM) 5- 6-8 Ring Dips 6- 40 Doubles 7- ‘Goat’ or Rest

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Monday 7-16-18

Patton 25 Deadlift 155/105 Run 400 10 Strict Pull up 10 C+J 155/105 Run 800 10 Strict Pull up 10 C+J 155/105 10 Strict Pull up Run 800 10 C+J 155/105 10 Strict Pull up Run 400 25 Deadlift 155/105

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