Wednesday 11/23/16

Sumo Deadlift 3-3-3-3-3 -Then- “Hibachi” 7 min Amrap 10 sumo deadlift high pulls 135/95 10 push press 135/95

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Tuesday 11/22/16

Bench Press 10-8-6-4-2 -then- “Retriever” 4 rounds for time of: Lunge 100 meters Run 300 meters

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Monday 11/21/16

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

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Friday 11/18/16

Back Squat 7×3 Start at 70% and try to increase every set -then- “Baloo” Sandbag Bear Hug Carry 4 x 100m Rest As needed

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Thursday 11/17/16

Deadlift 7×3 Start at 70% and try to increase every set -then- “Ringling Bros” For Time: 7-6-5-4-3-2-1 Power Clean 185/125 Ring Muscle Up

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Wednesday 11/16/16

Shoulder Press 7×3 Start at 70% and try to increase every set -then- “Pew Pew” 12 min Amrap 10 HSPU 200m Run 30 Pistols, alternating

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Tuesday 11/15/16

Bench Press 7×3 Start at 70% and try to increase every set -then- “Hip Hop Anonymous” 6 Rounds for time: 10 Power Snatch 75/55 30 Double Unders

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