FUNday

In TEAMs of 2...

For TIME:
 Anchor RUN
  30 Deadlifts (225/135)
  50 Wallballs
  30 Power Cleans (135/95)
  50 Pull-UPs
 Anchor RUN

Partition the reps as you wish, complete runs together

Low Back Tightness During Deadlifts

Thursday

Using a running clock on a 3min interval...

Complete for MAX Reps:

 500m ROW

 MAX Rep Burpees until 3min mark

    Rest 3min

 500m ROW

 MAX KB Swings (53/35) until 9min mark

    Rest 3min

 500m ROW

 MAX Rep Burpees until 15min mark

    Rest 3min

 500m ROW

 MAX KB Swings (53/35) until 21min mark

    

Wednesday

5 Rounds for TIME:

 Anchor RUN

 10 Pull-UPs

 14 alternating DB 1arm Snatches (60/40s)

On May 02, 2011, American soldiers killed al-Qaida leader Osama bin Laden at his compound near Islamabad, Pakistan. Intelligence officials believe bin Laden was responsible for many deadly acts of terrorism, including the 1998 bombings of the U.S. Embassies in Kenya and Tanzania and the September 11, 2001 attacks on the Pentagon and the World Trade Center. 

Tuesday

Front Squats: 5-5-5-5

        

             then...

EMOM for 10min Complete:

  5 Squat Cleans*

*Go light and focus on technique

Monday

AMRAP in 20min of:
 10 Push Presses (95/65)
 10 KB Swings (53/35)
 10 Box Jumps (24/20)

Mindset: Your mental game is huge. There is a ton of ups and downs in a given workout or week with emotions. Know what you are doing on the front-end during your warm-up to emotionally and mentally prepare to attack each workout. Visualize yourself completing the movements.