MONDAY
Barbell complex 5x:
2x power clean + 2x front squat + 2x squat cleans + 2x push jerk
12:00 AMRAP
200' Farmer's Carry (55/35)
10x WB Sit-ups (20/14)
200' Farmer's Carry
10x Jingle Jangle Shuffle (20/14, 2 tiles)
TUESDAY
At Home or Track:
400m Run
15x Burpees
200m Run
50x Jumping Lunges
200m Run
15x Burpees
400m Run
WEDNESDAY
15-12-9
DB Thrusters (45/25)
Cal Row
2min rest
12-9-6
Cal Row
T2B
2min rest
9-6-3
T2B
Man makers (45/25) *1 push-up kind
Recovery:
Spend 5-10 minutes on troubled areas w/ stretches and rolling
THURSDAY
At home 5 RFT:
40' Handstand Walk or 1x Wall Walk w/ 30sec hold at vertical
50 DU (2:1 SU)
FRIDAY
6 RFT
3x Snatch (115/75)
2x Rope Climb
1x round of 'Cindy' (5 pull-ups, 10 push-ups, 15 squats)
