Wednesday, 5-3-17

Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time

8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R

Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold

Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”

NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps

Strength: Deadlifts 6X5 @ 70% 30 Thrusters (95/65) 90 Double-Unders 20 Thrusters 60 Double-Unders 10 Thrusters 30 Double-Unders