TUESDAY 080518
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 turkish get-ups
10 weighted pull-ups
Men use 50lb dumbbell
Women use 35lb dumbbell
WEDNESDAY 060917
5 rounds for time of:
Run 400m
10 pull-ups
10 push-ups
20m single-arm dumbbell overhead lunge, 50lb/15kg
WEDNESDAY 091116
3 attempts to establish:
3-rep-max back squat
10 minute time cap.
Then,
3 rounds for time of:
30/20-calorie row
30/20-calorie bike
30 single-arm dumbbell overhead lunge steps, 50/30lb