2017/01/02-08

Monday

SKILL
10 min to practice
Kipping progressions and/or Double-Unders 

CONDITIONING
On a 17 min clock:
800m Run
100 Wall Balls (20/14)
100 Double-Unders
Max Muscle-Ups

Tuesday

STRENGTH I
12 min to find
3 Rep Max Deadlift

STRENGTH II
EMOM x 6 min:
3 Deadlifts @ 75% (of today's max)

CONDITIONING
"Erso"
12 min AMRAP:
8 Power Snatches (95/65)
12 Push Press (same load)

Wednesday

STRENGTH
EMOM x 6 min:
3 Strict Ring Dips

CONDITIONING
"Andor"
4 rounds for time:
30 Double-Unders
15 Deadlifts (185/125)
15 Box Jumps (24/20)

Thursday

STRENGTH
15 min to find
3 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
3 Front Squats @ 75% (of today's max)

CONDITIONING
"K-2SO"
5 rounds for time:
8 Bench Press (155/105)
20 KB Swings (53/35) 

Friday

CONDITIONING
12 min AMRAP:
1 round of "Cindy"
1 round of "DT" (155/105)
-Rest 6 min-
12 min AMRAP:
15 cal Row
10 Burpees over Rower

Saturday

Community Day
TBD