Friday

073120

•••

15 Min AMRAP

30 Double Unders

15 Deadlifts 135/95

10 Burpees Over Bar

5 Power Snatch 135/95

Thursday

073020

•••

20 Min AMRAP

25 Sit-ups

15 DB Thrusters 50/35

15 Pull-ups

10 DB Suitcase Lunge 50/35

400m Run

Wednesday

072920

•••

Squat Clean: Build to heavy single

•••

21-15-9

Calories

Power Clean

Box Jump Over

Tuesday

072820

•••

12 Min AMRAP 

8 Deadlifts

8 Toes to Bar

8 Shoulder to Overhead

8 Burpees

Monday

072720

•••

On the Minute x 10:

1 Low-Hang Squat Snatch

•••

5 Min AMRAP 

500m Run

50 Double Unders

Max Power Snatches in time remaining. 

Rest 3 Minutes then repeat AMRAP.

Friday

072420

•••

Dice Game! Show up to learn the details. Be ready for anything.

Thursday

072320

•••

Back Squat: Heavy 5

•••

3 RFT 

100 Double Unders

15 Clean and Jerks

5 Wall Walks

Wednesday

072220

•••

4 Rounds:

1 Minute Max Burpees

1 Minute Max Kettlebell Swings (70/50)

1 Minute Max Calories

1 Minute Rest

Tuesday 

072120

•••

AMRAP 20

5 Strict C2B Pull-ups

10 Ring Pushups

20 Box Step Ups

Monday 

072020

Power Clean, build to heavy single 

3-3-2-2-1-1

12 Min AMRAP

10 Power Cleans 

15 Wall balls 

20 AbMat Sit-ups