Funday

In TEAMs of 2 complete the following for Time:
   - 100 Lunges
   - 100 Situps
   - 100 Pull-Ups
   - 100 Hand Release Push-Ups

*A barbell must be held by the TEAM member not working 95/65 lbs.
*Anytime the barbell touches the ground, both TEAMMATES must DO 5 Burpees

Thursday

Every Minute On the Minute for 16 Minutes complete:

   EVEN- 5 Power Cleans (155/115*)

    ODD- 20 KB Swings (53/35*)

Wednesday

Complete on a 2:30 interval for 20 minutes (8 sets):

              Front Squats
  *Set 1 – 6 reps @ 60% of 1-RM
  *Set 2 – 4 reps @ 70%
  *Set 3 – 2 reps @ 80%
  *Set 4 – 6 reps @ 70%
  *Set 5 – 4 reps @ 80%
  *Set 6 – 2 reps @ 90%
  *Set 7 – 4 reps @ 85%
  *Set 8 – 4 reps @ 85%

Tuesday

Complete As Many Rounds As Possible in 12 minutes of:
   - 12 Toes-2-Bar
   - 12 Hand-Release Push-Ups
   - 24 Double Unders

Do-It-Yourself Myofascial Release

Monday

5 Rounds for Time of:
  - 6 Hang Squat Snatches (95/55*)
  - 12 Overhead Walking Lunges (95/55**)
  - 12 Chest-to-Bar Pull-Ups

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Funday

"DT"

5 Rounds for Time of:
   - 12 Deadlifts
   - 9 Hang Cleans
   - 6 Push Jerks

RX= 155 lbs.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday

In TEAMs of 2 complete AMRAP in 20 minutes of:
       ~ 50m Tire Flips
       ~ 50m Farmer's Carry (AHAP)
       ~ 200m Run
       ~ 50m Farmer's Carry

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