3/27/17: Monday
Every 2 Minutes for 20 minutes
2 Back Squats
then
20 Minute AMRAP
5 Muscle-ups (7 Strict Pull-ups)
10 Strict burpees
15 Back squats (45/35)
3/23/17:Thursday
Open Skills Work
Double-unders, pistols, muscle-ups…
then
2 rounds for time :
30 Kettlebell swings (55/35)
30 Sumo deadlift high pull (75/55)
30 Box jumps (24/20)
30 Push press (75/55)
30 Split squats
30 Push-ups
3/22/17: Wednesday
30 muscle ups for time or 50 strict pull-ups for time
*every broken set, row 15 calories*
then
20 Minute Alternating EMOM
Minute 1 : Max burpees
Minute 2 : 30 second L-sit
Minute 3 : Max ring dips
Minute 4 : Max rope climbs
Minute 5 : Max calorie row
