Mindfrug Friday

6 Rounds

40 minute time cap

10 Cleans

10 Burpees

10 Pull ups

100 Double Unders

 

ADV - 155+/115

INT  - 135/ 95

Nov - 105/75

 

Partner Thursday

400 Meter med ball run 
100 Behind the back press (45lbs) 
400 Meter med ball run

 

8 Min AMRAP

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

ADV - 135/95

INT - 115/ 75

NOV - 95/53

 

2 Rounds 

1 minute per station

30 second rest after each station

Calorie Row

KB Swings

Pull Ups

Slam Balls

 

ADV - 60+/53 Chest 2 bar pull ups

INT - 53/35

NOV - 35/25

 

8 Minute AMRAP

8 Pull Ups (ADV Chest to bar pull ups)

8 Dumbell Snatches

8 Burpees 

 

MindFrug Friday
35 Minute Time Cap
 
1 Mile Run
10 Hand - Release Push Ups
20 KB Swings (53/35)
30 Pull Ups
40 Air Squats
50 Situps
40 Air Squats
30 Pull Ups
20 KB Swings (53/35)
10 Hand - Release Push Ups
1 Mile Run