6.27.16

Monday

Push Press

3-3-3-3

Barbell Row 

5-5-5-5

3 Rounds for Time

21 Front Squats 95/65

12 Push Ups

400 meter run

Tuesday

Death by Deadlifts

*Use 50%-60% of your 1 rep max

cap will be 15 minutes

 

15-12-9-6-3

OHS 95/65

Ring Dips

Sit Ups

scale ring dips with box dips

Wednesday

Weightlifting Day

Thursday

!5 minutes of mobility

6 min amrap

12 deadlifts 185/135

9 Lateral Bar Burpees

rest 4 min

6 minute amrap

20 abmat sit ups

10 hspu

rest 4 min

6 min amrap

max cal row or max muscle ups

Friday

Teams of 2

100 burpees

100 t2b

100 jumping lunges

100 kbs

100 calorie row 


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