Monday 072417

Muscle-ups
(5 Mins – Every :30 1-3 Reps)
or
“Handstand Push-ups
(5 – Mins Every :30 1-3 Reps)”

For Time:
500m Row
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Kettle Bell Swings(53/35)
600m Run
3 Rounds of:
10 Pull-Ups
15 Push-Ups
20 Kettle Bell Swings

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Friday 072117

Front Squat
4×9 @ 75% every 2:30

For Time:
800m Run Buy in
3 Rounds
20 Kbs
5 Hand Stand Push-ups
20 Ball Slams
5 front squats(from the ground)

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Thursday 072017

5 sets of max S. Pull Ups
2 Mins of Rest B/t sets
*bands or negatives for scale

20 Min Amrap:2 person team
50c Row
100 Wall Balls
50 Renegade Rows
100 Double Unders
*1 Person working at a time*

Accessory:
400m Run
1:1 rest ratio
400m Run

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Tuesday 071817

“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (135/95)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (155/105)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (185/135)
6 Barbell Burpees

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Friday 071417

800M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
200M RUN
5 ROUNDS OF CINDY
“**One round of Cindy= 5 Pull-ups,
10 Push-ups, 15 Air Squats**”

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