Monday:

Strict Pull-up ”Helen”

3 rounds for time of:

400m run

21 KB Swings 5335

12 Strict Pull-ups

Tuesday:

 

Sott’s Press x3, Farmers Carry Fun Times

 

Wednesday:

“PK”

LCF as Rx’d 5 Rounds:

10 Front Squats (185/135)

10 Deadlifts (185/135)

400m Run

2-min Rest – Bars can be taken from racks and replaced during the two minutes rest.

 

Thursday:

”Pike”

LCF as Rx’d

3 Rounds for time of:

20 Thrusters (75/55)

10 Strict HSPU

10 Strict Ring Dips

10 Push Ups

180ft Bear Crawl

 

Friday:

”Jennifer”

LCF as Rx’d

13-min AMRAP:

10 Pull-ups

15 KB Swings (53/35)

20 Box Jumps (24/20)

 

Saturday:

YOKE DAY! And Nam Lo practice!  be stoked