Thursday, 3-17-16

5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP

AMRAPS 0:00 – 5:00 10 DB Front Sq. 50/35 10 DB Deadlift 50/35 5:00 – 7:00 rest 7:00 – 12:00 10 Jumping Sq. 10 HR Push Up 12:00 – 14:00 rest 14:00 – 24:00 20 T2B 50′ Bear Crawl 10 DB Floor Press 50/35

Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65

OHS 7×3 @60% of 1RM 6min AMRAP Row 10 Cal 5 Burpee over ERG Rest 2 min 6min AMRAP 5 Thruster @115/75 10 Box Jump 24/20 rest 2 min 6 min AMRAP 5 Deadlifts 315/205 10 KBS 53/35

15 Min to est a 1 RM Front Squat Reps could look like : 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 % 3×1 @ 95%+ 3 RFT 20 DB Box Step Overs 50/35 50 D/U 3:1 20 DB Thrusters 50/35 *18 min Cap*