MONDAY 180917
For time:
10 rope climbs, 15ft.
30 bodyweight bench presses
40 dumbbell step-ups, 50/30lb, 24/20″
80 kettlebell swings, 24/16kg
160 double-unders
Complete exercises in any order, moving on to the next exercise only once all reps have been completed.
TUESDAY 290817
Every minute for 10 minutes:
1 clean and jerk
Then,
For time:
90 double-unders
Then,
40-30-20 reps of:
Kettlebell swings, 32/24kg
20-15-10 reps of:
Burpees
Then,
90 double-unders
WEDNESDAY 020817
Bench press 3-3-3-3-3
Then,
For time:
9-7-5 muscle-ups
50-40-30 kettlebell swings, 24/16kg
FRIDAY 140717
Hang squat clean 5-5-3-3-3-1-1-1-1-1
Then,
4 rounds for time of:
25 kettlebell swings, 32/24kg
15 handstand push-ups
THURSDAY 290617
5 rounds for time of:
20 deadlifts, 65/45kg
15 kettlebell swings, 24/16kg
Run 400m