Monday

Monday- Aerobic/Gym warm Up + Cl tech + UB Strength + UB Vol
3 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
+
A. Clean Pull @ 90%, 5 x 4-5 reps, rest 2 min
B1. Supinated Grip Pull Up @ 21X1, 5 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 5 x 8-10, rest 30 sec b/w arms
+
5 min AMRAP
Legless Rope Climbs, 15’
Rest 1 min
5 min AMRAP
Ring Push Ups


Warm up done with a 44# KB

A. Done @295
B1. Done - these made my back very sore
B2. Done with 40#

Legless AMRAP - did 2 legless and felt a sharp pain in shoulder so I stopped there
Ring Push Ups - Did 10 and felt a pain so I stopped there.