Monday
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups
immediately followed by…
20 Burpees
Time Cap = 15 Minutes
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Supinated Grip Bent-Over-Barbell Rows @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
Boom Lite
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups
immediately followed by…
10 Burpees
Time Cap = 15 Minutes
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