“McCluskey”
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you’ve got a twenty pound vest or body armor, wear it.
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Hang power snatch 3-3-3-3-3 reps
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5 Rounds for time:
5 Tire Flips
100 Ft Medball runs (20#)
100 Ft Prowler pushes or 50 Ft pushes and 10 Burpees
100 Ft Farmers walk (35# barbells)
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21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
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Back Squat 3-3-3-3-3 reps
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For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
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Deadlift 3-3-3-3-3 reps
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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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There will ONLY be a 5:30 AM class and a 9:00 AM class on Monday.
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