Monday 180116
20 minute AMRAP Run 400 meters 21 dumbbell thruster, 20kg
Wed 180117
For time: Row 1000 meters Hang squat clean 115 pounds, 21 reps 21 Ring dips Row 750 meters Hang squat clean 115 pounds, 15 reps 15 Ring dips Row 500 meters Hang squat clean 115 pounds, 9 reps 9 Ring dips
Tue 170117
50-40-30-20 and 10 reps for time of: Push-ups GHD Sit-ups 200m Run
Sunday 170116
Rest Day Gym Closed today
Saturday 160116
AMRAP 20 min 10 Overhead squats95/65lbs 20 Sit-ups
Mon 160117
How many rounds in 20 minutes of: Walking lunge 50 ft. 5 Handstand push-ups