Friday the 11th

I. 3 RDS (NFT)
5 burpee broad jumps
10 cross overs
100 m run

II. Clean and jerk
5-4-3-2-1-1 @ 85% and up

III. “Jackie”

For Time:

1000 Meter Row
45 Thrusters (45# / 30#)
30 Pull-ups

IV. Farmer’s carry
3 x 100 m 70/53#

Thursday the 7th

I.
3 RDS (NFT)
100 m run
30 second squat
10 tall jerks

II.
Clean and jerk
3-3-3-3 @ 85%

III.
21-15-9
Ovhd squats 95/65#
calories row

IV.
Pendlay row
3 x 10

Thursday the 1st

I.
3 RDS (NFT)
5 inch worms
25 double unders
10 good mornings

II.
Overhead squat
5-5-5-5-5 @ 75%

III.

For Time: 115/85#

10 Strict Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Bar starts from the floor

Thursday the 22nd

I.
3 RDS (NFT)
10 overhead walking lunges (45/25#)
10 pass thru
10 overhead press with empty bar

II.
EMOM (12)
Clean and Jerk
1 AHAP

III.
5 rds

10 kettle bell swing (70/53#)
10 goblet squat (70/53#)
10 pull-ups

Wednesday the 20th

I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run

II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%

III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups