01/08/16

A1. Above Knee Power Clean. Squat Clean; 1.1; x4
A2. Walk-In Tall Jump; 3 reps; x4
+

///ADV
For Time:
12 MU/HSPU/Ring Dip/C2B
15 Squat Clean
20 Burpees
9 MU/HSPU/Ring Dip/C2B
18 Power Clean
20 Burpees
6 MU/HSPU/Ring Dip/C2B
21 Deadlift
20 Burpees

///BEG
For Time:
12 TOUGH Ring Row
15 Goblet Squat
15 Burpees
9 TOUGH Ring Row
18 KB Swing
15 Burpees
6 TOUGH Ring Row
21 KB Deadlift
15 Burpees

28/07/16

///ADV
10-20-30
Burpee Box Jump Over
(10) HSPU – (20) Ring Dip – (30) Plyo Pushup *each round the movement changes here
Cal Row/Ride

///BEG
10-20-30
Burpee
Pushup
Cal Row/Ride

+
Bent-Over SA KB/DB Row; 10 reps/side; x4 – HEAVY