Thursday (2016MAY12)

Strength:

4 Rounds: (NFT)

6x TGU (3R/3L) (Heavy with Control)

8x Weighted Step Ups (4R/4L-20″) (Barbell-Back Rack)

WOD:

5 Rounds:

25x Reps (Total)

Push Jerk (135/105#)

Pull Ups (ADVANCED: CTB Pull Ups)

100M Run

Complete 25 reps per rounds of Push Jerk + Pull Ups. Start with push jerk. When you drop the barbell, go to pull ups. When you drop off the pull up bar, go back to push jerk. Continue until 25 reps are completed. Then, run 100M to complete the round.

Weightlifting:

Clean Up Day- Get through any accessory work you missed Mon-Wed