THURSDAY 250529

WORK CAPACITY:

From 0:00-10:00

800/750 Meter Row

then

3 Rounds

10 Barbell Bicep Curls

15 Kettlebell Sumo Deadlift High-Pull (53/35)

From 10:00-20:00

800/750 Meter Row

then

3 Rounds

10 Barbell Z-Press

15 Russian Kettlebell Swings

From 20:00-30:00

800/750 Meter Row

then

3 Rounds

10 Lateral Bar Burpees

15 Kettlebell Taters

TUESDAY 250520

WORK CAPACITY:

AMRAP in 18 Minutes:

Climb the Ladder

2 Unbroken Kettlebell Swings (53/35)*

2 Unbroken Toes to Bar*

4/4, 6/6, 8/8, etc..

*Every break mid set on either movement = immediate 100 Meter Penalty Run

STRENGTH:

EMOM for 10 Minutes:

Complete one complex of:

1 Power Clean

1 Right-Leg Lunge

1 Left-Leg Lunge

1 Shoulder to Overhead

MONDAY 250519

WORK CAPACITY:

5 Rounds For Time:

200 Meter Run

1 Max Set of "Pulling Gymnastics"*

1:00 Rest

*Today is a choose your own adventure, your options include Ring or Bar Muscle Ups, CTB Pull Ups, Kipping Pull Ups, or Strict Pull Ups/ Chin Ups

STRENGTH:

AMRAP in 5 Minutes:

50 Hang Dumbbell Clean and Jerk (50/35)

Max Calorie Row in remaining time