2017/07/03-08

Monday

STRENGTH
15 min to find
Max load complex:
Squat Clean + Front Squat

CONDITIONING
For time:
10-20-30
Pull-Ups
Push-Ups
Sit-Ups
Air Squats

Tuesday

CONDITIONING
7 rounds for time:
4 Burpees
17 Box Jumps (24/20)
7 Toes-to-Bar
6 Ring Dips

Wednesday

STRENGTH
Front Rack Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
10 min AMRAP:
24 Double-Unders
12 KB Swings (53/35)
6 Goblet Squats

Thursday

STRENGTH
3 sets:
Single Arm Bottom-Up OH Carry x :30
Rest :30
Single Arm Bottom-Up OH Carry x :30
Rest :30
Bar Hang x :30
Rest :30 

CONDITIONING
3 rounds for time:
15 Cal Row
12 Thrusters (95/65)
9 Chest-to-Bar Pull-Ups 

Friday

STRENGTH
20 min to find
1 Rep Max Deadlift

CONDITIONING
"Diane"
For time:
21-15-9
Deadlifts (225/155)
HSPU

Saturday

TBD