Last Few Days of Training

Saturday
Team Training
AMRAP 6 min
10 Box jump overs 30"
10 C2B pull-ups
10 Thrusters 115lb
30 DUs

AMRAP 25 min
5 Muscle-ups
10 Deadlifts 225lb
15 Box jump on and overs 30” box
200 Meter run with dumbbell 45lb

Sunday
Team Training w/ Denver

3 rounds of 5 Keg Cleans and Throws with (1) 40″ wall jump

100 Partner Ball Slams with #50 Ball (5 sets of 10 reps each)

100 Toes-To-Bar (5 sets of 10 reps each)

For Time: 11:20

100 Kettlebell Swings with (70#) (5 sets of 10 reps)

100 Partner Box Jumps (30″) (alternating)

500 Double Unders (Switch when needed)

Monday

5am w/ Shaun
Back Squat  10sets x 3reps @ 295lb

AMRAP 12 min
5 Ring dips from muscle-up
10 GHD Sit-ups
10 Ring dips from muscle-up
20 GHD Sit-ups
15 Ring dips from muscle-up
30 GHD Sit-ups
20 Ring dips from muscle-up
40 GHD Sit-ups
25 Ring dips from muscle-up
50 GHD Sit-ups

5pm w/ Denver
WOD #1
15-12-9 reps for time: 4:01
OHS @135
Bar facing burpees

WOD #2
5-4-3-2-1 reps for time: 1:45(ish)
Deadlift @315lb
Bar Muscle-ups

Tuesday
Push Jerk 135(5)-185(3)-205(2)-225-225-225
Row :30 ON/ :30 OFF x 10 = 1652 meters

7 Rounds for time of:
10 Push jerk @135lb
10 Chest 2 bar Pull-ups