blue lightning bolt September 18, 2017

Monday

A) Push Press x 3
*15 Min to find max

B) 4 Rounds:
15 Cal Row
12 Overhead Squat 75/55
9 CTB

blue lightning bolt September 19, 2017

Tuesday

A) Clean DL x 2
Hang Clean x 2
Front Squat x 2
*20 Min to build

B) 20 Min AMRAP:
8 DB Hang Power Clean 50/35
8 DB Lunge
8 Push Up
16/13 Cal AB

blue lightning bolt September 20, 2017

Wednesday

A) 12 Min EMOM:
3-5 NPU Burpee + 3-5 TTB
Rx+ 7 NPU Burpee + 7 TTB

B) 8 Rounds:
20 Sec AB Sprint
1:40 Walk Rest
*5 Min Rest after 4th Round

blue lightning bolt September 21, 2017

Thursday

A) Deadlift x 3
*20 Min to build

B) 5 Rounds:
2-3 Wall Walk
100 Ft OH Plate Carry 25/15
*1 Min Rest Walk

blue lightning bolt September 22, 2017

Friday

A) Teams of 3:
30 Min AMRAP:
Partner 1: 200m Run
Partner 2: AMRAP: 6 DB Snatch 50/35 + 6 Box Jump 24/20
Partner 3: High Plank
*Score is total rounds of DB Snatch + BJ

blue lightning bolt September 23, 2017

Saturday

For Time:

Run 1200m

21 Thrusters 95/65
21 Pull-Ups

Run 800m

15 Thrusters
15 Pull-Ups

Run 400m

9 Thrusters
9 Pull-Ups