weightlifting

weightlifting

bar complex (2 sets both power and squat )
high hang clean+hang clean below the knee +full clean +push press

high hang clean, +hang clean below knee + full clean + power jerk
high hang clean +hang clean below knee+full clean + split jerk

cycle must be unbroken first 2 sets power clean second 2 sets squat
Metcon (Time)
for time
750/500 m row

hero

hero

McCluskey (Time)
3 Rounds for time of:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
800m Run
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010

walk the plank

walk the plank

single arm ohs (8 sets 2 reps)
2 sets 8 reps dumbbell overhead squat
2 sets 8 reps kettlebell overhead squat
Metcon (AMRAP – Rounds and Reps)
6 min amrap
8 wall balls
8 alt db snatch 50/35
rest 1 min
6 min amrap
8/6 cal row
6 burpee over rower
rest 1 min
12 min amrap
15 pistols
10 hspu/hrpu
5 d ball ground over shoulder 100/50