FUNday

4 Rounds for TIME of:
 20 KB Swings
   100m  OH Carry
 20 KB Thrusters
   100m Cross Carry
 20 KB Snatches
   100m Front Rack Carry
 20 KB Cleans
   100m Farmers Carry

RX= 53/35

Thursday

Shoulder Press: 3-3-3-3-3-3-3 

Back Squat: 3-3-3-3-3-3-3 

Lower Back Pain and Lumbar Strain

Wednesday

EMOM for 12min complete:
 EVEN: 5 Suat Cleans
  ODD: 7 Bar-Over-Burpees

Tuesday

“Nicole”

AMRAP in 20min of:
 400m RUN
 MAX Pull-UPs*

*When your hands come off the bar RUN
Score= Total # Pull-UPs
Be SMART

“Circumstance does not make the man; it reveals him to himself.”
           — James Allen

Monday

8 Rounds for TIME of:

 8 Box Jump (24"/20”)

 8 Hang Power Snatches (95/65)
 8 Thrusters (95/65)

FUNday

EMOM for 20min alternate between:

  15 Push-UPs 

  15 Hollow Rocks

Due to evening work related activities...

WOD @ 11:30am. 

"My HEART outweighs all the talent."

       UFC Contender Derrick Lewis

Thursday

Complete for TIME:
   50-40-30-20-10
    KB Goblet Squats
    KB Swings

RX= 53/35