Tuesday, May 19


Row 400

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Wall ball

5 Dumbbell thrusters with light DBs

5 Dumbbell thrusters with medium DBs

5 Dumbbell Thrusters with very heavy DBs

10 Wall Ball

10 kipping pull-ups

10 chest to bar pull-ups

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc


Oly Lift technique and Wendler.

Press –75%x5, 85%x3, 95%x1+ reps




For time:

50 Box jumps

50 Abmat Sit-ups

40 Dumbbell Thrusters

40 Dumbell Walking Lunge Steps

30 Dumbbell Hang Power clean

30 Hip Extensions

20 Dumbbell Push Press

20 Burpees

10 Wall ball 2-fers

10 Muscle-ups


L1-choose weight and modifications

L2- 35/25lb dumbbells

L3- 50lb/35lb dumbbells

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