Wednesday

1 Mile Rain RUN

            then...

4 Rounds- every 90 seconds:

    6 Around the Worlds (POH, 25/10)

  20 Russian Twist

  20 second Hollow Hold

8.3.0

Tuesday

DOUBLE DT

10 Rounds for TIME of: 

 12 deadlifts
   9 hang power cleans
   6 push jerks

♀ 105 lb. ♂ 155 lb.

FUNday

In TEAMS of 2...

Complete in order, for TIME:

 100 Push-UPs 

   50 KB Snatches

 100 Box Jumps

   50 Dips 

 100 Pull-UPs

   50 Burpees 

 100 Lunges

   50 KB Swings

 200 Double Unders

 

1* TEAM Member working at a time

Partition the reps as you wish

Thursday

Clean & Jerk: 4-4-4-2-2

Tabata:

 Russian Twist (25/15)

 Flutter Kicks

Wednesday

5 Rounds for TIME of:

 20 Lunges 

 20 KB Swings 

 200m RUN

Tuesday

DEADLIFT: 5-5-5-5-5

Turkish Get-UPs: 8-6-4-2 (Total)

8.2.3

Monday