ROY

Deadlift 5X65,75,85%


ROY

5 Rounds:

15 deadlifts 225/155

20 box jumps

25 pullups

Push ups, Wall balls, KBS, DUs

EMOM (10)

100M sprints

4 rounds

10 push ups

15 wall balls

20 KBS

25 double unders

Run, Push Press, Box Jumps

Bench Press

Find 1RM

For time:

800M run (Harrison)

15 DB Push Press

15 Box Jumps

400M run

12 DB Push Press

12 Box Jumps

200M run

9 DB Push Press

9 Box Jumps

100M run

6 DB Push Press

6 Box Jumps

Fran

Practice Thrusters and pull ups

Fran

21-15-9

Thrusters 95/65

Pull ups

Finisher:
2 tire flips each for 12 minutes

Run + KBS + MT Climbers

Snatch

Find 1RM

For total time:

Run 400M

30 KBS

30 Mt Climbers

Run 400M

20 KBS

20 Mt Climbers

Run 400M

10 KBS

10 Mt Climbers

SDHP + Burpees + T2B

Deadlift

Find 1RM

21-15-9

SDHP

Burpees

T2B

Morrison

Back squat

5X5 @ 75% 1RM

For total time:

Run 800M (Harrisson)

then

Morrison

50-40-30-20-10

Wall ball

Box Jumps

KBS

Gymnastics day

Bench Press 

5X5 @ 75% 1RM

AMRAP 15 

5 ring rows

5 Push ups

5 squat jumps 
5 situps

Snatch, Deads, Burpees

Snatch

Work the rack – 3RM Dumbell

5 rounds

5 deadlifts 185/135

10 Bar facing burpees

15 sit ups

Snatch + Run

Deadlift

3X5 find new 5RM

3 rounds

10 Power Snatch

95/65

400M run

Wall balls, box jumps, burpees

EMOM (9)
100M Run

5 rounds

25 wall balls

15 box jumps

5 burpees

Sunday Fun

10 rounds

3 tire flips

10 Rounds

10 KBS

10 Pull ups

Wall balls, Pistols, Double unders

Push Jerk 

8X1

5 rounds

10 Wall Balls

10 pistols (5 each)

25 DU

Run + Gymnastics

10X3 weighted/strict pull ups

100M run

30 Pull Ups

100M

30 Push Ups

100M

30 Sit ups

100M

30 Box Jumps

800M around block

Lynn