WORKOUT OF THE DAY
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200 Meter run
6 Bar Muscle ups
9 Push press
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300 Meter run
9 Bar muscle ups
12 Push press
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400 Meter run
12 Bar muscle ups
15 Push press
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400 Meter run
21 Chest to bar Pull ups
15 Overhead Squats
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300 Meter run
15 Chest to bar Pull ups
12 Overhead Squats
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200 Meter run
12 Chest to bar Pull ups
9 Overhead Squats
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Weight for Push press: 165/120
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Weight for Overhead Squats: 135/95
WORKOUT OF THE DAY - - 25 Double undres 5 Burpee box jumps 10 KB swings 2 Rope Climbs - 50 Double unders 7 Burpee Box Jumps 15 KB swings 3 Rope Climbs - 75 Double Unders 9 Burpee Box Jumps 20 KB Swing
Workout of the day - - Run 800 Meters 30 Power Clean and Jerks Run 800 Meters 30 Power Snatches Run 800 Meters 30 Overhead Squats Run 800 Meters ****NO SUBSITUTIONS FOR RUNNING
Workout of the day - Complete the following: - 5 Min AMRAP: - 30 Double unders 2-4-6-8-10-12.....100 Overhead Squats @115/85 - 5 min AMRAP: - Run 100 meters 2-4-6-8-10-12...100 Push Press @115/85 - 5
