10.17.16

Monday

5x5 Front Squats

(use 80% across the board or use a challenging weight if you feel your max has went up)

4 Rounds NOT FOR Time

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Max rep push ups

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Tuesday

With a running clock

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9 Hang Power Cleans 95/65

25 Double Unders

rest 5 minutes

5 minute amrap (400 meter run buy in)

9 Hang Power Cleans 135/85

25 Double Unders

rest 5 minutes

5 minute amrap ( 200 meter run buy in)

9 Hang Power Cleans 155/105

25 Double Unders

*Scale accordingly with weights*

*You only run once during your amraps*

Wednesday

EMOM x 10

7 DL 225/185

7 Wall Balls

( be sure to use a weight to maintain reps the entire minute)

Gymnasty EMOM x16

Min 1: 1-2 rope climbs or 5 rope pulls

Min 2: 2 strict HSPU or negatives

Min 3: 3 Mu's or 5 C2B

Min 4: 4 Pistols

Thursday

5x5 Thrusters climbing in weight each set (NO RACK)

15 min AMRAP

15 cal row

12 burpee box jumps

9 Clean and Jerks 135/95

Bring A Friend Friday

21-18-15-12-9-6-3 Thrusters

40 Double Unders

200 meter run or row

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