FUNday

Filthy 50

For TIME:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday

4 Rounds for TIME of:

 Tower RUN 

 10 Toes-2-Bar

 20 KB Swings (53/35)

 10 Box Jumps (30/24”)

Wednesday

AMRAP in 12min of:
 9 DB Deadlifts
 6 Burpees
 3 DB Power Cleans

♀ 40 lb. DBs ♂ 60 lb. DBs

Tuesday

BENCH Program 

TABATA:

 Double Unders 

 V-UPs

Monday

4 Rounds for TIME of: 

 10 Pull-UPs

 15 Thrusters (95/65)

 Anchor RUN

FUNday

“Kelly”

5 Rounds for TIME of:
  400 RUN
  30 Box Jumps
  30 Wallballs

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

Thursday

Complete for TIME:

 10.9.8.7…..1

   Pull-UPs

 1.2.3.4…..10

  KB Swings (70/53)

Mobility WORK