OTHNIEL
3 rounds
25 Wall Balls (20/14)
50 yard sled pull (25/15)
-rest 5 minutes-
3 rounds
20 Wall Balls (30/20)
40 yard sled pull (45/25)
-OR-
ABDON
3 rounds
10 Power Snatches (155/105)
10 Bar Muscle Ups
Strength - Clean & Jerk
In 12 minutes work up to a heavy complex for the day of:
3 Cleans + 2 Front Squats + 1 Jerk
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups