warm up  2x 

 

CHOICES, CHOICES AND MORE CHOICES

A,B,D

0r

C

0r

E,D

A.

Five sets of:
Single-Arm DB Bench Press x 8-10 reps

stationary lunges 5 ps using Bench press weight
Ring Rows x 12-15 reps

B.

Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
30 seconds of Pull-Ups

C, The “Sevens” 7 rounds for time if you missed    Wednesday

  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lbs)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lbs)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups

D. run-walk/row/bike 5 /5 / 5

E. 21 15 12 9 rep scheme

Power cleans plus 1 front squat or Power snatch and 1 OH squat
side box jumps
side to side MB push ups
rows for calorie