15 AMRAP 5 rounds of unbroken kettlebell swings (Russian)
Athlete chooses their weight and cannot change their weight throughout the 15 minutes once they start their swings. The athlete's score is the number of reps completed in the 5 rounds x the weight used for the kettlebell swings.
Wednesday Skill: Ring Dip Phases
For total time: 4 x 400 M run 2 minute rest between each 400 M run
Thursday Strength: 5 x 1 Hang Snatch Work to a heavy, but perfect single for the day.
3 rounds for time: 20 Wallball 20#/14# 20 Chest to Bar Pull-Ups
Friday Strength: Deadlift Using 90% of your 1 RM as your training max, complete the following: 5 x 65% 5 x 75% 5 x 85%