FUNday

“Nicole”

AMRAP in 20min of:

 400m RUN

 MAX Pull-UPs

Thursday

10-9-8-7-6-5-4-3-2-1 Reps for TIME:
 Hang Squat Cleans

After each set complete a 50-foot handstand walk or modify to a bear crawl or handstand hold  

♀ 75-lb barbell
♂ 115-lb barbell

The Hang Squat Clean
The Handstand Walk
The Bear Crawl

Wednesday

AMRAP in 12min of:

 6 Dips

 6 Left-arm KB Snatches

 6 Right-arm KB Snatches 

 9 GHD Situps/20 Hollow Rocks

KB RX= 53/35

Tuesday

7 Sets:
Accumulate a 30-second L-Sit Hold
3 HEAVY Deadlifts

REST 2min between sets

Monday

5 Rounds for TIME:

 Anchor RUN

 20 Back Squats (135/75)

FUNday

For TIME:
1,000m Row
30 DB Thrusters
20 Pull-UPs
1,000m Row
20 Pull-UPs
30 DB Snatches
1,000M Row

DB RX= 35/20s

Thursday

For TIME:
 18 Bench Presses
 1 Rope Climb
 15 Bench Presses
 2 Rope Climbs
 12 Bench Presses
 3 Rope Climbs
 9 Bench Presses
 4 Rope Climbs
 6 Bench Presses
 5 Rope Climbs
 3 Bench Presses
 6 Rope Climbs

RX= 185/135 lbs. 
Modifications will be available