Monday 3/7/16:

Every Minute for 8 Minutes:
2 Hang Snatches

Every 2 Minutes for 10 Minutes:
8 Squats #65%
*Extra reps on last set.

5RDs:
10 Squat #50-60%
20 Wall Balls
– Rest 2 Min

3RDs:
10 Good Mornings

 

Tuesday 3/8/16:

10 Min CAP:
Find Push Press 3 Rep Max

Every 2 Minutes for 10 Minutes:
8 Bench Press #65%
*Extra reps on last set.

5RDs:
8-12 Dumbbell Flys
8-12 Barbell Rows
– Rest 2 Mins

3RDs:
Max Push Ups
15-30 Band Face Pulls
– Rest 1 Min

 

Wednesday 3/9/16:

4RDs:
10 Strict T2B
1Min F.L.R on Rings

3RFT:
400m Run
30 A. Swings #55/35
– Rest 2 Min

– Rest 5 Min

3RFT:
400m Row
30 Wall Balls
– Rest 2 Min

 

Thursday 3/10/16:

10 Min Clean WU

Every 2 Minute for 16 Minutes:
1 Clean + 6 Squat Front
*As heavy as possible

15-12-9:
L-Chin Ups
Cleans (Full) #155/100
*5 Burpees EMOM

 

Friday 3/11/16:

4 x 400m Run
*Rest 2 Minutes

12Min to Find 3 rep Deadlift of Max
– Rest 5

Every 2 Min for 10 Min:
10 Deadlifts #65%

3RDs:
400m Farmer Walk #35-40/20-25
– Rest 3 Min

 

Saturday 3/12/16:

5RDs:
50m Waiter Walks #55-70/20-40
– Rest 2 Min

10 Min EMOM:
E: 10 Burpees
O: 10 Wall Balls

Rest 5 Minutes

For Time:
200 A. Swings #55/35