SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
10 @ 55%
8 @ 60%
3 x 6 @ 65, 70, 75%
4 @ 80%
-then-
Not for time:
40 GHRs
TUESDAY
SKILL
15 min to find a 1RM Turkish Getup
-then-
AMRAP 12
20 Kettlebell Snatches (10R/10L) @ 1.5/1 pood
15 Box Jumps @ 24”/24”
10 Ring dips
15 min to find a 2RM push press
-then-
EMOM5
2 reps @75% of 2RM
-then-
21-15-9
Thrusters @ 95/65
Toes to bar
THURSDAY
12 minutes to find a 1 RM in the complex:
High Hang Snatch + Hang Snatch + Snatch
-then-
8 minutes to find a 1 RM Snatch Deadlift
-then-
10 minutes to find a 1 RM Snatch
EMOM for 28 minutes:
1st min: 1 Log Carry, 50’
2nd min: 1 Stone to Shoulder
3rd min:1 legless Rope Climb
4th min: 100m run
SATURDAY:
“Christine”
Three rounds for time of:
Row 500 meters
12 Deadlifts @ body weight
21 Box jumps @ 20”/20”