7.5.16

Tuesday

Split Jerks

15 minutes to build to a 2rm

20 minute ascending ladder

1 Power Clean/ 1 Muscle Up

Weight: 205/145

scale muscle ups with jumping muscle up or chest to bar

Wednesday

weight lifting

Thursday

EMOM for 10 minutes

7 Double Unders

5 Goblet Squats

3 Burpees

"KarAnnie"

150 WallBalls

rest 3 minutes

50-40-30-20-10

Double Unders

Sit ups

Friday

Work on a goat

30 Partner Deadlifts 315/255

15 Sync Burpee over bar

50 Double Unders (each)

20 Thrusters 95/75 (alt)

50 Double Unders (each)

30 Push Press 95/75 (alt)

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