in the shed
24kg getups
1/1,2/2,3/3
40kg getup
1/1
48kg getup
1/1
sandbag getup (100-ish lbs)
3 reps
24kg getup
2/2

A1 2x24kg truster
A2 pullup-2 bands
5x5 in 9:20

40kg snatch
5x5/5
1:00 rest between sets

2x24kg LC
12 reps (1:00)
1:30 rest
2 rounds

HOT outside today....

David Whitley, RKC

48 kg pushpress singles
pullup singles
6 reps each

2x 16kg complex
clean suqat press
squat press
squat press
1kb snatch per side
:30 each, 1:00 rest, repeat 3x

burpee + pullup
3x 5

16kg vo2 max 10:00
9 reps per cycle

David Whitley, RKC

OH squat
55lb Barbell
3x6

A1;lunge/pistol/ row combo
A2ushup/wheel jackknife combo
4x6reps each

B1 pullup w/band
B2 2x16kg thruster
4x6reps each

32kg snatch
:30 work :90 rest (12 reps)
4 rounds

David Whitley, RKC

2x24
burpee C&P
2x10

thruster :30 (8-10 reps)
dbl snatch :30 (10 reps)
1:00 rest between
3 rounds

David Whitley, RKC

9:15am
2x24kg
Squat ladder 1,2,3,4,5
24kg swing 5x20
2x24kg C&P ladder
1,2,3,4,5
snatch ladder
5/5,
10/10,
15/15


11:30am
Band pullup & 2x32kg C&P
1x5
1x4
8x3

David Whitley, RKC