Tuesday

3 Rounds for TIME of:  15 Power Snatches  15 Thrusters  1,000-m ROW

RX= 95/65

Hook Grip: How, Why and When 

Monday

AMRAP in 16min of:

 200m RUN

 20 HR Push-UPs 

 200m RUN

 20 Lunges

7 Easy Nutritional Changes
  1. Cut Sugars and Starches
  2. Eat Vegetables, Complex Carbohydrates, Healthy Fats and Protein
  3. Add Strength Work into your Training
  4. Make Time for a Cheat Meal
  5. Control Portions and Calories
  6. Drink Plenty of Water
  7. Sleep Properly

FUNday

EMOM for 10min:

    ODD: 20 Double Unders 

 EVEN : 20 Russian Twists (25/15)

Turkish Get-UPs: 4-4-4-2

Thursday

In TEAMs of 2...

4 Rounds for TIME of:
   30 Toes-2-Bar
   40 Box Jumps
 100m Farmers Carry (AHAP)

*Partition the reps as you wish
 

Wednesday

BENCH Program 

  then...

Death by Pull-UPs 

Tuesday

AMRAP in 21min of:

 200m RUN

 20 In & Out Tire Flips

BROTHERHOOD!

Monday

Front Squats: 5-5-5-5-5

         then...

4 Rounds for TIME:

    5 Dips

  10 Pull-UPs

  20 Hollow Rocks

Say what you will about his character and poor choices...

However, there's no denying his persistence, work ethic and determination.