Tuesday

21-15-9 Reps for TIME of:

 In & Out Tire Flips

 Pull-UPs

 Sledge Hammer Strikes

Ill. Deputy Shot in Face Back at Work, Will Use Experience to Train Others

Monday

E1MOM Complete:
 1 Wall Walk
 3 Deadlifts (185/125)
 5 Toes-2-Bar

Every minute, add 2 toes-to-bars.                          AMRAP until failure.

FUNday

10.9.8.7.6.5.4.3.2.1

Pull-UPs

10.9.8.7.6.5.3.4.2.1

Toes-2-Bar

Complete a 12’ Bear Crawl after each set

Police K-9 retires after 8-year career, including taking bullet to neck for owner

Thursday

“The BEAR”

5 Rounds for MAX Load of…

7 Unbroken Sets of:

  1 Power Clean 

  1 Front Squat

  1 Push Press

  1 Back Squat

  1 Push Press (from Back)

Wednesday

4 Rounds for TIME of:

 200m RUN

 20 Thrusters*

 200m RUN

 20 Snatches*

*RX KB= 53/35

Tuesday

E2MOM for 20min alternate b/n:

 10 DB Incline Bench Press

 10 DB Tricep Kickbacks 

Monday

“Filthy 50”

For TIME:

 50 Box Jumps (24/20”)

 50 Jumping Pull-UPs

 50 KB Swings (53/35)

 50 Walking Lunges

 50 Knees-2-Elbows

 50 Push Presses (45/35)

 50 Back Extensions

 50 Wallballs

 50 Burpees

 50 Double-Unders

Down goes Bama!