FRIDAY 22APRIL16  Warm up 800m run  3 RNFT rack/suit case carry 3 windmill+3 SA OH squat rack/waiter carry partner squats with band(5 around the knee and 5 around the ankle) 5 inverted row with feet bench  Air Squat 42-30-18 L-Pull up 21-15-9  15-12-9 Thruster 95/65 75/55 45/35 DB/KB Thrusters C2B  12-9-6  OHS 115/85 95/65 75/55 45/35 Bar muscle ups  scales  L-pull up-  (21=7x3 15=5x3 9=3x3)  L1: strict pull up w/ 6” second L-hang after each set L2 jumping pull up with 8” L-hang after each set L3: ring rows   C2B-  L1: pull ups  L2: Banded pull up  L3: Jumping C2B  L4: ring rows   Bar muscle ups- (12=4x3 9=3x3 6=2x3)  L1: C2B+ ring dip  L2: C2B+push up  L3: Burpee Pull up  L4: ring row + push up

FRIDAY 22APRIL16

Warm up
800m run

3 RNFT
rack/suit case carry
3 windmill+3 SA OH squat
rack/waiter carry
partner squats with band(5 around the knee and 5 around the ankle)
5 inverted row with feet bench

Air Squat
42-30-18
L-Pull up
21-15-9

15-12-9
Thruster 95/65 75/55 45/35 DB/KB Thrusters
C2B

12-9-6
OHS 115/85 95/65 75/55 45/35
Bar muscle ups

scales

L-pull up-
(21=7x3 15=5x3 9=3x3)
L1: strict pull up w/ 6” second L-hang after each set
L2 jumping pull up with 8” L-hang after each set
L3: ring rows

C2B-
L1: pull ups
L2: Banded pull up
L3: Jumping C2B
L4: ring rows

Bar muscle ups-
(12=4x3 9=3x3 6=2x3)
L1: C2B+ ring dip
L2: C2B+push up
L3: Burpee Pull up
L4: ring row + push up