
attwpb
Monday 9.16.19
3 Rounds:
300m Row
5 Burpees Over Rower
10 Wall Balls (14/10)
Push Jerk From Rack:
4 Sets Of 5 Reps @ 90% 5RM
AMRAP 12
10 Burpees Over Bar
8 Floor Press
6 Push Jerk
Rx: 115/85

3 Rounds:
300m Row
5 Burpees Over Rower
10 Wall Balls (14/10)
Push Jerk From Rack:
4 Sets Of 5 Reps @ 90% 5RM
AMRAP 12
10 Burpees Over Bar
8 Floor Press
6 Push Jerk
Rx: 115/85
Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Pull-Ups 10 Power Cleans (155/105 lbs)
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs