RECOVERY

+

CONDITIONING

+

SKILL DAY

“THE GHOST”

6 ROUNDS

1 MIN ROWING

1 MIN BURPEES

1 MIN DOUBLE UNDERS

1 MIN REST

21-18-15-12-9-6-3

RING DIPS

115 LBS OVERHEAD SQUAT

SUMO DEADLIFT

5-5-5-5-5

FLOOR PRESS

5-5-5-5-5

“TILLMAN”

7 ROUNDS

7 DEADLIFTS @ 315 LBS

1 FULL GASSER

15 PULL-UPS

*45 SECOND REST BETWEEN ROUNDS.

3 ROUNDS

500M ROW

21 BURPEES

12 THRUSTERS @95 LBS

10 BOX JUMPS @ 42″

20 PULL-UPS

20 KB SNATCHES

20 PISTOLS

30 TOES TO BAR

30 OVERHEAD SQUATS @75 LBS

40 ABMAT SIT-UPS

40 MEDICINE BALL CLEANS

50 BURPEES

150 DOUBLE UNDERS

CONDITIONING

+

RECOVERY

+

SKILL DAY

SKILL: KIPPING & PULL-UPS OR SNATCH COND.

PUSH PRESS

3-3-3-3-3-3-3

ROW 5K OR BIKE FOR 25 MINS FOR CALORIES

“SCOOTER”

35 MIN AMRAP

30 MIN

30 DOUBLE UNDERS

15 PULL UPS

15 PUSH UPS

100 M SPRINT

THEN 5 MINS TO EST 1 REP MAX PARTNER DEADLIFT