Bridge to No Where / Sunday Night open gym

Sunday open gym training

For time:

2-20 wallballs

1-10 pull-ups

2-20 power cleans (135#)

1-10 burpees

example: 2 wallballs, 1 pull-up, 2 power cleans, 1 burpee

4 wallballs, 2 pull-ups, 4 power cleans, 2 burpees

6 wallballs, 3 pull-ups, 6 power cleans, 3 burpees

......

last round 

20 wallballs, 10 pull-ups, 20 power cleans, 10 burpees

5x4 walking lunges w/ barbell on back (305-325#)

10 minute EMOM

40 yard sled push (225#)

5 minute partner AMRAP:

alternating 5 dips

10 minute EMOM:

5 strict pull-ups + 5 dips same minute

Monday

1. 10 minute air dyne

2. 1-2-3-4-5-6-7-6-5-4-3-2-1 Sets of unbroken muscle ups for time

3. For time: 

21 ring push-ups

21 box jumps

21 kb swings

15 ring push-ups

15 box jumps

15 kb swings

9 ring push-ups

9 box jumps

9 kb swings

4. 10 minute EMOM

5 power snatch 

5. 5 minute EMOM

12 russian kb swings (115#) 

6. 50 burpees for time

40 burpees for time

30 burpees for time

20 burpees for time

10 burpees for time

* 1 minute rest between sets

7. 5x3 split jerks

8. 5x3 front squats every 2 minutes