Thursday 04/05

A. Warm up

B. 21-15-9
T2B
Ring dips

C. For time (21 Min. cap)
50 HSPU
400 Meter Run
40 Pistol Squats
400 Meter run
30 Pull ups
400 Meter run
20 Single arm DB Lunges (10R/10L)
400 Meter run
10 DB Jumpover burpees

D. 2 Rounds
1 Min. Plank
30 Sit ups

Rx Program
Strict Press
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
Lateral Sidebends w/ kb
X 15

Accesorry work
Heavy DB Rows
5 x 10

Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
Men: 135 lb.
Women: 95 lb