For time:
21-15-9 Reps of
Thrusters @ 95#
Ring Rows
-rest one minute-
18-12-6 Reps of
Thrusters @ 115#
Pullups
-rest one minute
15-9-3 Reps of
Thrusters @ 135#
Chest-to-Bar Pullup
"Frantasyland Lite"
For time: 21-15-9 Reps of Thrusters @ 95# Ring Rows -rest one minute- 18-12-6 Reps of Thrusters @ 115# Pullups -rest one minute 15-9-3 Reps of Thrusters @ 135# Chest-to-Bar Pullup
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"Frantasyland Lite"
For time: 21-15-9 Reps of Thrusters @ 95# Ring Rows -rest one minute- 18-12-6 Reps of Thrusters @ 115# Pullups -rest one minute 15-9-3 Reps of Thrusters @ 135# Chest-to-Bar Pullups 20140630-MonBCSO
For time: 100 reps Bench Press (Rx-135/95, S1-115/75, 95/55), Break as needed Buyout: 100 double-unders or 300 singles Open Gym
Work on anything you choose. If you can't think of something to do, here is one you may consider. 10 rounds of: 100 meter sprint 15 pushups 4 Rounds for Time of:
60 - Double-unders (180 singles if you don't have dubs) 40 - GHD or AbMat Situps 20 - Close Grip Pushups 10 - Chest-to-Bar Pullups Body-weight back-squat ladder
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