MOB: Full body
WU: 5 BB hang power cleans. 5 Pushups. 5 BB G20H (from mid-shin). 5 OTB Burpee
R: Muscle Up
S: Muscle Up. 15:00 of practice.
C: AMRAP in 4:00 of:
5 Power Cleans 135/95
10 Pushups
Rest 3:00
AMRAP in 4:00 of:
5 G20H 135/95
6 OTB Burpees
LIII: 115/75
LII: Weight of choice. Abmat pushups.
LI: Weight of choice. Subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch triceps and hamstrings. Couch stretch. Pigeon. Pose.
The Chisel:
S: AMRAP in 12:00 of: 3 pullups + 6 bench dips + 12 situps.
C: AMRAP in 4:00 of:
10 Sledgehammer strikes, right hand
10 Pushups
Rest 3:00
AMRAP in 4:00 of:
10 sledgehammer strikes, left hand
6 Over the Sledgehammer Burpees
Advanced: Muscle up: Max Muscle ups in :20 on the minute for 12:00 minutes. 155/105
Endurance: 115/75
The Mar: 6 rounds of:
6 KB swings
6 Pushups
Walk for 1:00
Rest as needed.