1. 5 Rounds not for Time 1 rope climb 8 single leg land mine Deadlift 8 one arm land mine row Bike x 30 sec male >800 watts female >600 L sit x 20 seconds
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Wednesday 1. For Time 10 Thrusters (95/65) 15 Bar facing Burpees 20 Thrusters 15 Bar facing Burpees 30 Thrusters 15 Bar facing Burpees 20 Thrusters 15 Bar facing Burpees 10 Thrusters
Tuesday 1. Work up to 3rm Deadlift 2. In partner 100cal row ( partner not on the rower is doing a double Kb front rack hold )55/35) 100 cal row ( partner now on the rower is holding a farmers carry 55/35)
There’s still time to sign up for our in house competition. Sign up sheets at the gym Monday 1. For Time 30 Power Cleans (95/65) 30 Overhead Squats (95/65) 15 muscle ups 30 Overhead Squats 30 Power Cleans
Friday 1. Work up to heavy of Power clean + Hang squat clean 2. 3 Rounds For Time 400m run 20 pull ups
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