WEDNESDAY 170802

Strict Press

Strict Press Max
1 arm KB row 3×15

Metcon

AMRAP 12:
10 KBS 53/35 (L3 45/25, L2 35/20, L1 35/25 russian)
10 WB 20/14

Optional Accessory Work

100 banded pushdowns

lax ball in pec 60sec

TUESDAY 170801

EMOM 30:

MIN 1-10 burpees
MIN 2-10 BXJ 24/20
MIN 3-10/8 bike cal (12/10 row cal)(100m run)
MIN 4-10 ball slams
MIN 5-10-30 sec handstand holds
MIN 6-45 sec Farmer Carry 53/35

Optional Accessory Work

Side Plank 3×20 sec

MONDAY 170731

Back Squat 4×5

BSQ 4×5 @50% +35#

Metcon

For time (10min cap)
30-20-10
row calories
Deadlift 225/155
(L3 185/125, L2 155/105, L1 135/95)

Optional Accessory Work

5:00
100 band pull throughs