Monday

On a 15 Min Running Clock
For Weight
Build to a heavy barbell snatch for the day
For Intensity
Every 1:30 for 10 rounds
10 Alternating DB snatches
Ab mat sit ups in remaining time

In 12 minutes…
200m Run (250/200m Row or 15/12 Cal Bike)
20 Ball Slams
400m Run (500/400m Row or 30/24 Cal Bike)
40 Ball Slams
600m Run (750/600m Row or 45/36 Cal Bike)
AMRep Ball Slams

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Monday

On a 15 Min Clock,
Build to a heavy back squat for the day

Every 2:30 for 6 Rounds
15/12 Calorie Row
18/15 Calorie Bike

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Monday

Re-do WORKOUT 23.3
Or…..
Every 1:30 for 7 rounds
3-6 Bench Press

AMRAP 12
10/8 Calorie Bike SPRINT
12 Double DB Strict Press, athlete’s choice
15 KB Deadlifts, athlete’s choice

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Monday

Every 1:30 for 7 Rounds
6-10 Bench Press
Or…
Repeat Open Workout 22.2

10 Min Up-Ladder
3 American Kettlebell Swings
3 Hand Release Push-Ups
** Add 3 reps every round (e.g. 3-3,6-6,9-9, etc.)

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