Tuesday and Wednesday may invert if the weather is an issue.
Strength- 4×3 Overhead Squat
Work- 3 minutes max reps thrusters 120/80 scale to 95/65. Followed immediately by 1 attempt max reps pullups. Each action scores.
Supplemental- 75 Side jacknives Right and Left
Work-For time. Tiki Bar run.
3×20 GHD Situps
Recovery/Stretch. Make up a missed workout. Technique work. This is the day to work on your handstand mount, kipping pullup, pistol etc. Please come in with something for us to help you with.
Suggested: Any 1 of the following FOR TIME workouts.
Treadmill mile at 10 degrees/incline.
ANNIE–50-40-30-20-10 Double unders/Situps
Strength- 3×5 Deficeit sumo deadlift at 66% 1 rm.
Strength- 3×5 Shoulder press
Strength- GHD back extension 3×10 (rep tempo 4-1-4-1).
10 Rounds for time of
10 Box Jumps
10 Kettlebell Swings