2017/06/05-11

Monday 

STRENGTH
4 sets:
KB Overhead Hold x :30/side
Rest :60
Hollow Rocks x :30
Rest :60

CONDITIONING
For time:
10 Burpees
20 Push-Ups
30 Toes-to-Bar
40 Air Squats
50 Jumping Lunges
60 KB Swings (53/35)

Tuesday 

STRENGTH
15 min to find max load complex:
3 Hang Power Clean + 
2 Shoulder-to-OH

CONDITIONING
12 min AMRAP:
6 Deadlift (same load)
1 Rope Climb

Wednesday 

STRENGTH
5 sets:
:20 Chest-to-Wall Handstand hold
:40 Rest
:20 Bar Hang
:40 Rest

CONDITIONING
Every 3 min x 15 min
(:90 work/  :90 rest x 5 rounds):
200m Row + 
Bench Press x max reps (135/95)

Thursday 

STRENGTH
Overhead (pause) Squat
4, 4, 4, 4, 4

CONDITIONING
3 rounds for time:
15 Wall Balls (20/14)
50 Double-Unders
5 Chest-to-Bar Pull-Ups

Friday 

TBD

Saturday 

TBD