Monday 290816
For time: 80 squats 40 KB swings 24/16kg dumbbell) 20 pull-ups 64 squats 32 KB swings 16 pull-ups 50 squats 24 KB swings 12 pull-ups 32 squats 16 KB swings 8 pull-ups 16 squats 6 KB swings 4 pull-ups
Sunday 280816
Rest Day Gym Closed
Saturday 270816
Row 500m Time 1 RM Snatch Row 500m Time
Friday 260816
For time: 15 Handstand push-ups 30 Pull-ups 12 Handstand push-ups 24 Pull-ups 9 Handstand Push-ups 18 Pull-ups 6 Handstand Push-ups 12 Pull-ups 3 Handstand Push-ups 6 Pull-ups
Thursday 250816
Three Rounds 5 Rope Climb 20 Alt DB Snatch 30kg
Wednesday 240816
Rest Day