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Wednesday

For Time: 50 Double-unders/ 150 singles 50 Sit-ups 40 Double-unders/ 120 singles 40 Sit-ups 30 Double-unders/ 90 singles 30 Sit-ups 20 Double-unders/ 60 singles 20 Sit-ups 10 Double-unders/ 30 singles 10 Sit-ups

Tuesday

5 Rounds for Time of: 15 Deadlifts 12 Hang power cleans 9 Front squats 6 Push jerk

Monday

"Barbara" 5 Rounds, each for time, with a 3-minute rest in between each round. 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Saturday

"Frelen" 3 Rounds For Time: 400m Run 21 Thrusters 21 Pull-ups 400m Run 15 Thrusters 15 Pull-ups 400m Run 9 Thrusters 9 Pull-ups  

Friday

  With a continuous running clock do one rep of clean and jerk the first minute, 2 clean and jerks the second minute, 3 clean and jerk the third minute. Continue until you can no longer complete the reps for that minute.

Thursday

"Nate" Complete as many rounds in 20 minutes of: 2 Muscle-ups/ 4 pull-ups 4 Hand-stand push-ups 8 Kettlebell swings

Wednesday

Back Squat 5-5-5-5-5

Tuesday

Push-Jerk 3-3-3-3-3

Monday

4 Rounds For Time: Run 400m 50 Squats

Saturday

"Fight Gone Bad" One 3-Minute round of Rowing, 1 Point for every calorie rowed 1-minute rest One 3-Minute round of Wall ball, 1 point for every rep completed 1-minute rest One 3-Minute round of Sumo Deadlift w/ High-pull, 1 point for every rep completed 1-minute rest One 3-Minute round of Push-Press, 1 point for every…

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