Author: arnie

800 MT RUN
70 SIT UPS
60 WALL BALLS
50 CLEAN & JERK
10 REPS 65/95
10 REPS 85/115
10 REPS 95/135
10 REPS 105/155
10 REPS 115/185

12-8-6
PISTOL SQUATS
D/L 155/225

3-6-9
BAR MU (DIPS+ PULL UPS)
FRONT SQUATS 95/135
BURPEES OVER THE BAR

HANG POWER CLEANS – 200MT RUN – PUSH UPS
5-RUN-25
10-RUN-20
15-RUN-15
20-RUN-10
25-RUN-5
20-RUN-10
15-RUN-15
10-RUN-20
5-RUN-25

RX 65/95
RX+85/115

GRAB A PARTNER

1 MILE RUN
100 DUBS
20 BURPEES
40 HANG POWER SNATCHES 65/95
20 BURPEES
40 WALL BALLS
20 BURPEES
40 TOES TO BAR
20 BURPEES
40 PUSH JERKS
20 BURPEES
100 DUBS

1 MILE RUN

EVERY TIME ONE PERSON IS DOING BURPEES THE OTHER ONE IS HOLDING A PLANK POSITION

PICK ONE
20 MIN AMRAP
NATE
2 MU
4 HSPU
8KB SWINGS 55/70

OR

20 MIN AMRAP
12 HAND RELEASE PUSH UPS
200 MT RUN
12 KB SWINGS 35/55