18/7/2014

50 cal row 40 wall ball 30 db snatch right arm 60 mt oh walking lunges 25/15 30 db snatch left arm 40 wall balls 50 cal row

17/7/2014

3RM deadlift touch and go NO SOUND   21 Deadlift 100/70 21 box jumps 400 run 15 deads 15 box jumps 400 mt run 9 deads 9 box jumps 400 mt run

16/7/2014

Emom 30′ 1′ 1 round cindy 2′ 5 clean and jerks 60/40 3′ ebbene si 30″ amrap double unders

15/7/2014

Front squat 5-5-5-5-5   800 mt run 40 burpees 800 mt run