Rich

Rich

For time:

13 squat snatches, 155 lb.

Then, 10 rounds of:

        10 pull-ups

        100-meter sprint

Then, 13 squat cleans, 155 lb.

Monday 170703

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Sunday 170702

5 rounds for time of:

Swim 200 meters

Rest 2 minutes

Barbara

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

White

White

5 rounds for time of:

15-ft. rope climbs, 3 ascents

10 toes-to-bars

21 overhead walking lunge steps, 45-lb. plate

Run 400 meters

Wednesday 170628

Complete as many rounds as possible in 12 minutes of:

60-lb. dumbbell deadlifts, 9 reps

6 burpees

60-lb. dumbbell power cleans, 3 reps

Monday 170626

Complete as many rounds as possible in 20 minutes of:

10 L pull-ups

10 handstand push-ups

20 hip extensions

Sunday 170625

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Saturday 170624

Complete as many rounds as possible in 45 minutes of:

Run 800 meters

315-lb. deadlifts, 10 reps

Run 800 meters

50 sit-ups

Thursday 170622

3 rounds for time of:

15-cal. row

12 power snatches, 95 lb.

9 burpees