MONDAY

IT’s THAT TIME OF YEAR AGAIN. WE ARE DOING BURPEE. IF SHARKS GET A WEEK SO SHOULD BURPEES. TO START THE WEEK OFF WE WILL BEGIN WITH A BIRTHDAY WOD.

CORE WORK
EMOM 10:
Min 1: 15 v-up
Min 2: :30 sec elbow plank

WOD
“LAA”
(8 rounds for time of:)
4 burpees + power clean and jerk @95/65#
4 ring dips
4 C2B pullups
4 kettlebell swings 70#/50#
-then-
28 Squat Snatches @95/65#

OPTIONAL DAILY EXTRA WORK
(EMOM x 8)
3 touch & go powr cleans @70%
*focus on speed & texhnique

(3 rounds of)
5 ring muscle ups
REST 1:00
4 ring muscle ups
REST :45
3 ring muscle ups
REST :30
2 ring muscle ups
REST :15
1 ring muscle up