9/8/17: Friday

5 Rounds10 (per leg) Front Rack Rear Foot Elevated Split Squat

10 Single Leg RDL with Dumbell

For time

21-15-9
Thruster (75/55)
Ring Dips 
*15 Calorie Row after each round*

9/7/17: Thursday: Oly 6:30pm

3 Rounds for completion1 Minute :
Single-arm ring plank Right
1 Minute :
Single-arm ring plank Left
1 Minute:
Russian twists (25/15)

5 Rounds for reps

Max Bench Press (155/75)
Max Rope Pull-ups

7 Minute AMRAP

5 Burpee + Push-up complex

10 Ring Rows

9/6/17: Wednesday 

Core Accessory Work10 Rounds for completion:
10 Turkish sit-up with 2 Kettlbells
:20 Weighted Scissor Kick in Hollow body

5 Rounds for time

3 Power Snatch (115/75)
3 Hang Snatch
3 Overhead Squats
50 Double-unders