800m run
21 Thrusters
21 KB S
21 Box Jumps
21 Double Unders
600m run
15 Thrusters
15 KB S
15 Box Jumps
15 Double Unders
400m run
9 Thrusters
9 KB S
9 Box Jumps
9 Double Unders
Tuesday
SWOD
Bent Row 3x5
CWOD
Bear Complex, 7x through the cycle=1 round
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
7 Rounds, increase the weight each round if you can. Rest anywhere but the ground (barbell) once you begin the round.
Wednesday
"Bradshaw"
10 Rounds for time of:
3 HSPU
225/185lb Deadlift, 6 reps
12 Pull-Ups
24 Double-Unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Thursday
SWOD
Bench Press 5-5-5-3-3-3
"Cindy"
20 Minute AMRAP
5 Pull-ups
10 Push ups
15 Squats
Friday
SWOD
Front Squat 5-5-5-3-3-3
CWOD
21-15-9
TGU 35/20
KB S 53/35
Goblet Squats-53/36
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