Tuesday 310516

30 Kettlebell (or Dumbbell swings) 30 Sit-ups 25 Kettlebell or Dumbbell swings 25 Sit-ups 20 Kettlebell Swings 20 Sit-ups 15 Kettlebell Swings 15 Sit-ups 10 Kettlebell Swings 10 Sit-ups 5 Kettlebell Swings 5 Sit-ups

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Monday 300516

Four Rounds Row 500m 15 HSPU 2 Rope climbs

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Sunday 290516

Run 5km

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Saturday 280516

Rest Day Mobility Skills practice Catch up day

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Friday 270516

For time: 15 pull-ups 15 sit-ups 13 pull-ups 13 sit-ups 11 pull-ups 11 sit-ups 9 pull-ups 9 sit-ups 7 pull-ups 7 sit-ups 5 pull-ups 5 sit-ups 3 pull-ups 3 sit-ups 1 pull-up 1 sit-up

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Thursday 260516

AMRAP 20min 30m Walking Lunge 15 Push Press 115/85lbs

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Wednesday 250516

Row 1000m 30 Snatch 95lbs Run 600m

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Tuesday 240516

Rest Day Mobility Catch up Day

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Monday 230516

600m Run 21 C2B Pull ups 12 Thrusters 135lbs 400m Run 15 C2B Pull ups 9 Thrusters 135lbs 200m Run 9 C2B Pull ups 6 Thrusters 135lbs

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Sunday 220516

20,18,16,14,12,10 reps Alt Snatch 30kg Alt Pistol Squats Hip Ext

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