Thursday 10/19

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Thrusters
1-1-1-1-1-1 reps

Then:


30 Thrusters 75#/55#
3 Rope Climbs or 9 Ring Pulls
20 Thrusters
2 Rope Climbs or 6 Ring Pulls
10 Thrusters
1 Rope Climb or 3 Ring Pulls


Monday 10/16

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Back Squats
5-4-3-4-5 reps

Then:

800 meter Run
21 KB Swings 52#/35#
21 Goblet Squats 52#/35#
400 meter Run
15 KB Swings
15 Goblet Squats
200 meter Run
9 KB Swings
9 Goblet Squats