Friday 042916

Max effort mile run for time
Strength: Back Squat

4×3 @50% of 1RM
TABATA: 4Rds
20 sec work 10 sec rest
Wall ball sit-ups 20/14

Ring dips

Kettlebell swings 53/35

Bench press 135/95

Tuesday 041916

Every Minute on the Minute For 10 Minutes 3 Power Cleans @ 65% Of Your 1 RM Increase 5% After Every 2 Sets 

Then

3 Rounds For Time Of:

300 Meter Row

20 Overhead Lunges 45/25

15 Hang Cleans 115/75

10 Toes To Bar