I.
3 rds (NFT)

5 inch worms
10 dive bomber push-ups
10 ovhd walking lunges 45/25#

II.
EOMOM (12)
3 bench press
3 dead lift
(AHAP)

III.
For time
50 CTB pull-ups
50 thrusters 75/55#
50 cal bike

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Tuesday the 5th

 

 

I.
3 rds (NFT)

10 scorpions
100 m row (slow)
10 jumping squats

II.
Back Squat
3-3-3-3-3 @85%

III.
For time
500 m row (write down your time!)

II.
“INDY”
Complete 5 rds in 12 minutes or the boulder* crushes you.
5 burpees
10 box jumps
15 kettle bell swings 53/35#
20 sit-ups

*boulder= 30 wall balls 20/14#

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Monday the 4th

I.
3 rds (NFT)

10 pass thru
10 push-ups
100 m run

II.
Snatch
20 minutes to find 1RM

III.
3 rounds for time
10 strict presses
15 ovhd squats
20 push presses
25 front squats
30 push jerks
35 back squats

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Friday the 1st

 

 

I.
3 rds (NFT)

10 slow push-ups
15 Jump squats
150 m row

II.
Power Cleans
5-5-5-5-5
Split jerk the last rep of each set

III.
3 rounds for time
21 burpees
15 toes-to-bar
9 Power cleans 135/95#

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Thursday the 30th

I.
5 minute bike ride, slow
then…
10 push-ups
15 sit-ups
15 air squats

II.
Deadlift
5-5-5-5
AHAP

III.
21-15-9
Dead lifts 225/165
Box jumps 30/24″

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