Friday 

083019

•••

AMRAP 14

40 ft. DB Lunge

10 DB Box Step Up

10 Strict Pull-ups

200m row or 450m Bike

Thursday

082919

•••

15 Min AMRAP

15 Overhead Squats 115/80

15 Toes to Bar

200m Run

Wednesday

082819

•••

14 Min AMRAP

8 Clean and Jerks 115/80

60 Double Unders

Tuesday

082719

•••

3 RFT

200m Run

30 ft. Handstand Walk

Row 200m or Bike 450m

20 Deficit Pushups 6”/3”

200m Farmers Carry 50/35

Monday

082619

•••

Hang Squat Clean: Moderate Single

•••

“Squat DT”

5 RFT

12 Deadlifts 

9 Hang Squat Cleans

6 Push Jerks

•

155/105

Friday

082319

•••

5 RFT

400m Run

15 DB Hang Squat C&J

9 Strict Pull-ups

Thursday

082219

•

Strength: Snatch

•

3 RFT

100 Double Unders

10 Burpees Over Bar

10 Power Snatch 155/105

Wednesday

082119

•••

E3MOM

Buy In: 15/12 Calories

Front Squat 

5-3-2-2-2-3-5

•

5 Minute Rest,

Then,

Tabata Squat

Monday

081919

•••

Power Clean: Heavy Double

•••

13 Min AMRAP

5 Power Cleans 135/95

10 Wall Balls

25 Double Unders