Saturday

9 Rounds
6 Horizontal Pull Ups
9 Push Ups
12 Air Squats

10 Push Jerk 75lbs

9 Rounds
5 Burpees
9 Sit Ups

10 Push Jerks 75lbs

50 DU's

Friday

Front Squats
8x 45
5x 95
5x 95
3x 115
1x 135
1x 135

4 Rounds
15 DB Thrusters 2x 15lbs
10 Ab Wheel
5 DB Clean/Box Jumps
9:20

Thursday

Pull Ups & Bent Over Row
8 & 8 65lbs
8 & 8 65lbs
6 & 6 75lbs

Deadlift
3x 135
3x 165
3x 185
3x 205

AMRAP in 12 minutes
6 Push Jerk 75lbs
6 Pull Ups
60 Second Plank Hold

Wednesday

AMRAP in 2 minutes:
Row- 39 Calories
10 Sit Ups & 10 DU's= Total 30 &20
5 Pull Ups & 5 Burpees = Total 10 &10

10-9-8-7-6-5-4-3-2-1
Horizontal Row
Back Extensions
Push Ups
Time 9:46

2000m Run
21 Thrusters 45lbs
400m Run
15 Thrusters 45lbs
800m Run
9 Thrusters 45lbs

Tuesday

Warm Up 3 Rounds
10 PVC OHS
10 Shoulder Dislocates
5 Pull Ups

Power Snatch
10x 45
5x 65
3x 75
2x 85
2x 85

3 Rounds
7x Power Snatch 65lbs
7x Burpees
25x Sit Ups

Monday

5 Rounds

6x Front Squat 95lbs

6x Jingle Jangle

6x Jumping Lunge

Rest 60 seconds

5 Rounds

6x Hanging squat clean 65lbs

6x Push press 65lbs

6x Box jump 20″

Rest 60 sec

Approx 12 minutes total time for both complex's.

Sunday

Rob and I went for a 5.8k run. There's lots of hills around my house so it was a challange. I wanted to post a map of our route but the comptuer at work does not have my trusty little Paint program so no pic today.