FUNday

5 ROUNDS FOR TIME:

 6 Back Squats (225/155)

 6 Burpees

 5 Power Snatches (135/85)

 5 Pull-UPs

 4 DB Thrusters (55/30s)

 4 Ring Dips

Thursday

E2MOM for 20min Complete:

 10 Incline DB Bench Press

 10 Tricep Kickbacks

Alternate b/n movements every 2min

5 sets of each movement

GHD Back Ext: 10-10-10

Wednesday

For Time:
21-18-15-12-9-6-3
 Pull-UPs
 Hang Power Cleans (95/65)

AMERICA needs Zzz…

Tuesday

DEADLIFT: 3-3-3-3-3

Balance Drills

Plank Ladder 

Monday

AMRAP in 15min of:
 15 Wallballs
 15 KB Swings (53/35)

FUNday

In TEAMs of 2…

Complete for TIME:

 100 Tuck Jumps

 200 Plate G2OH (25/15)

 300 Push-UPs

1 person RUNs up-around-down 

2 Parking Garage floors

Other person works on works on

Movements 

 Breakup the reps as you wish

Thursday

Hercules KB Complex

EMOM for 20min Complete:
 3 Swings
 3 Cleans 
 3 Push Press
 3 Snatches
 3 Front Squats

Alternate arms every round

KB RX= 53/35