20mins AMRAP

• Box Jumps x 5
• chins x 5
• Prowler pull and push x 2
• t-bar rows x 8

Deadlift
10, 15, 20, 15, 10

Keep good form and move well

Jim and Billys Trail from the 173 to the third hut.
2.26 mi

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

Ennen jokaista treeniä, niin kaun kuin toisin mainistaan

5*30 vatsaa, erilaisia
4*15-20 back extension

WT
Push
M) 2 rounds of
F) 1 round of except for tricep is 2 rounds

9 Decline Bench Press
15 Banded Chest Fly
21 Push Up

9 Ring Dip
15 Box Dip
21 Banded Skull Press

9 Military Press
15 Wall Balls
21 Banded Front Raise

BC
400 M. Run
10 Min wall ball & push up ladder
400 M. Run

Strength / Skill:
3x10 Close Grip Bench

WOD - For Time:
- 10 Power Clean (#115,75#)
- 10 Burpee to Target

Post (Optional):
15-12-9
- HSPU
- Ring Dip
- Push Ups

WT
3x Reverse Banded Back Squat
100 Banded Hamstring Curl
*30 sec Plank every 10

Tabata Plank & Hallow Rock (2rounds)

BC
Tabata Legs - 3 Rounds

Traveling Lunge Squats
3 Point Stutter Squats
Boxer squat
Downward Dog with Leg Raises
Straight Leg Deadlift
Squat + Calf Raises
Crossover Lunges
Plank

3 x maksimitoitot rengasdipissä

Weighted pull-up/Weigted C2B 3×3