Wednesday, 11/21/2018

A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
B. For time:
50 Thrusters (35/45)*Don’t drop the bar, please
40 Kettlebell Swings (16/24)
30 Burpees
20 Pull-Ups
10 Man-Makers (DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Ninja:
For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups
Bonus:
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
(pause for 1-2 seconds in the receiving position)