TUESDAY 080518
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 turkish get-ups
10 weighted pull-ups
Men use 50lb dumbbell
Women use 35lb dumbbell
MONDAY 080118
As many reps as possible in 20 minutes of:
10 strict knees to elbows
15 hang power snatches, 43/30kg
20 single arm dumbbell overhead squat, 50/30lb
WEDNESDAY 060917
5 rounds for time of:
Run 400m
10 pull-ups
10 push-ups
20m single-arm dumbbell overhead lunge, 50lb/15kg
WEDNESDAY 070617
For time:
3k bike
50m dumbbell overhead walking lunge, 50/30lb.
30 toes to bars
50 wall balls, 9/6kg, 10/9ft.
100m kettlebell farmers carry, 32/24kg