1/31

EMOTM 10 Minutes
2 Deadlift
2 Muscle-ups/MUT/Ring dips

AMRAP 10 Minutes
3 HSPU
6 Pistols
9 Russian KB Swings (70/53)

EMOTM:
205# and 1 or 2 bar muscle ups per round (w/green band)

Metcon: 6rx

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6/6

Press
5-5-5 (Add 2.5-5lbs from last week)

21-15-9
Russian KB Swings (70/53)
Suitcase Carry Lunges (70/53) *
Burpees
* suitcase carry means you hold the KB at your side.

Press
85-85-85

Metcon:
Don’t remember what I got on this….

5/7 @ 630

Squat
5-5-5

3 Rounds
1 Minute Push-Press (75/55)
1 Minute Sit-ups
1 Minute Russian KB Swings (70/53)

Squat
180-180-180

Lost track of reps… RX though

3/31 @ 10am

5 Rounds:
1 Minute 10ft Wallball (20/14)
1 Minute Row
1 Minute Russian KB Swing (70/53)
Rest 1 minute

63-62-54-46-44

1/15 @ 11am

Back Squat

75 Russian KB Swings, 70/53
50 Double Unders
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups

BS
155- 185(1)(PR)

Metcon:
10:33RX

12/1 @ 6pm

Snatch
3-3-3-3-3

21-15-9
Russian KB Swing (70/53)
Wallball (20/14)
Knees to Elbows

Snatch
55-55-65-65-65

Metcon: 9:46RX

10ft wallballs are a sonofabitch!