Week of 9/16/19-9/22/19

Monday:
Every 90 seconds x 12 minutes (8 sets):
– 1 Power Clean + 1 Hang Squat Clean

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EMOM 10:
Odd – 8 Front Squats @ 155/105
Even – 50 Double Unders

Tuesday:
Every 2 minutes x 10 minutes (5 sets):
Choose from the following gymnastics movements
Level 1 – 5-8 Ring Muscle Ups
Level 2 – 5-10 Jumping Ring Muscle Ups
Level 3 – 10 Box Dips + 10 Bent Over BB Rows

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For Time:
– 100 Burpee Pullups
*14 min cap*

Wednesday:
3 Sets:
– 30/25 Cal Row
– 25 American KBS (70/53)
– 20 DB Thrusters (50/35)
– Run 2 Laps
*rest 5 mins between sets*

Thursday:
AMRAP 25:
– 10/7 Echo Bike Cals
– 20 Dead Stop KB Russian Twists
– 100′ KB Front Rack Carry
– :30 Plank Hold (can be weighted)

Friday:
AMRAP 25:
– 400m Run (3 laps)
– 15 Overhead Squats (95/65)
– 12 Strict Pullups
– 9 Pushups

Cashout:
5 min clock
– 10 DB Hammer Curls
– 10 DB Reverse Flys

Saturday:
“Fight Gone Bad”
3 Rounds Of:
Min 1) WBS (20/14) (10’/9′)
Min 2) Sumo Deadlift High Pull (75/55)
Min 3) Box Jumps (20/14)
Min 4) Push Press (75/55)
Min 5) Row Cals
Min 6) Rest

Sunday:
CLOSED

Enjoy Your Weekend!