Thursday the 10th

I.

3 Rounds (NFT)

15 Push Ups

5 Strict Narrow Grip Chin-Ups

10 Band Pulls

 

II.

Find a 5RM Bench Press

(Try building to a heavy single then dropping back down to find your best set of 5)

 

III.

3 Rounds

Run 400m

21 Toes to Bar

7 Power Cleans 175/125#

 

IV.

Bike/Row 80 Calories

 

V.

4 Legless Rope Climbs

Rest 2:00

3 Legless Rope Climbs

Rest :90

2 Legless Rope Climbs

Rest :60

1 Legless Rope Climb

 

VI.

3 Rounds (NFT)

10 Calves Raises

10 Pendlay Rows

10 GHD Sit-ups

Wednesday the 9th

I.
3 Rounds (NFT)
10 Alt. Dumbbell Snatch 50/35#
5 Toes to Bar
4 Burpees

II.
3 Attempts at ME Touch and Go Power Clean to Push Jerk
140/100#
Rest 2:00 between efforts
Scores are best set AND total reps across 3 sets.

III.
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95#

IV.
Run 5k

V.
AMRAP (5)
ME of 3 Strict HSPU
Score is number of UB sets of 3.

VI.
3 Rounds (NFT)
Max Effort Front Sandbag Hold (100/65#)
10 Hollow Rockers
10 Lateral Raises