Front Squat, Handstand Push-Up, Run

 

FRIDAY 300721

 

Front squat 5-3-3-1-1-1

 

and,

 

For time:

21 handstand push-ups

Run, 150m

18 handstand push-ups

Run, 150m

15 handstand push-ups

Run, 150m

12 handstand push-ups

Run, 150m

9 handstand push-ups

Run, 150m

 

Bike, Thruster, Dumbbell Snatch

 

WEDNESDAY 280721

 

4 rounds, 3 minutes each, for max reps of:

20/15 calorie echo bike

10 thrusters, 45/30 kg

Max reps in remaining time of alternating dumbbell snatches, 70/50 lb

Rest 3 minutes

 

Double-Under, Hang Clean & Jerk, Box Step-Up

 

MONDAY 260721

 

For time:

120 double-unders

60 single arm dumbbell hang clean & jerks, 50/35 lb

60 single dumbbell box step-ups, 50/35 lb, 24/20 in

120 double-unders

60 single dumbbell box step-ups, 50/35 lb, 24/20 in

60 single arm dumbbell hang clean & jerks, 50/35 lb

120 double-unders

 

Change arms every 10 reps on the clean & jerks. Alternate legs every rep on the step-ups.