Monday

WARM UP

3 Rounds
– 3 laps
– 10 Back Squats (1: PVC; 2: Barbell; 3: Barbell+)
– 10 Kettlebell (1: shrugs; 2: low swings; 3: full swings)
– 10 Go Thrus + 5 Around the Worlds (per arm)

 

STRENGTH & SKILL

3 rounds (not for time)
– 8 Back Squats (139/95#)
– 8 Supinated Strict Pull Ups
– 100ft Bottoms Up Kettlebell Carry One Arm;  50ft one arm, then switch arms for second 50 ft. (Basketball court is ~50ft wide)

 

WOD

21-15-9
– Thruster, 95/65 lbs
– Burpee

 

POWERHOUSE WORKOUT

100 Flutter Kicks (4=1)
50 Superman Flutters (2=1)
25 Hollow Rocks