10/13/17: Friday 

LUMBERJACK 20For time: 

•20 Deadlifts 275/185 lbs

•Run 400m

•20 KB swings 2pood

•Run 400m

•20 Overhead Squats 115/80 lbs

•Run 400m

•20 Burpees

•Run 400m

•20 Pullups Chest-to-Bar

•Run 400m

•20 Box jumps 24/20″

•Run 400m

•20 DB Squat Cleans 45 lbs each

•Run 400m

10/11/17: Wednesday

Push Press 5x5Push Press for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

For time

10-9-8-7-6-5-4-3-2-1
Plyo push-ups
Chest to bar
Ball slams

Accessory Work

100 Band tricep extensions
100 Band curls