Saturday
For Time (CAP 35:00)
w/ a partner…
Buy-in: 1000m Run (together)
30 Hang Clean @135/95
30 SYNC Burpee Over Bar
30 Hang Clean @155/105
30 SYNC Burpee Over Bar
30 Hang Clean @175/115
30 SYNC Burpee Over Bar
Cash-out: 2000/1600m Row-Ski or 4500/3000m Bike
Sunday
5 Rounds For Time
10 DBall Over The Shoulder @100/70
100m Double KB Farmer Carry @70/53
60 Double Under
Monday
SHOULDER PRESS
Every 3:00 for 15:00 (5 Sets)
10-8-6-4-2 Shoulder Press @loading
10-15 Lateral Raise
Metcon
For Time (CAP 15:00)
Buy-in: 1km Run
then…
50 TTB
50 Thruster @95/65
*Partition However You’d Like.
Tuesday
SQUAT CLEAN
Every 2:00 for 14:00 (7 Sets)
@loading
3-2-2-1-1-1-1 Squat Clean*
*3″ pause in catch.
Metcon
5 Rounds For Time (CAP 14:00)
10 Power Clean @155/105
10 Burpee Box Jump (24/20″)
Wednesday
ERG TEST
This test will last 20-30 minutes.
Choose your machine and do your best!
5km Row/Ski or 12km Bike
Thursday
FRONT SQUAT
Every 3:00 for 15:00 (5 Sets)
10 Front Squat @loading
Metcon
EMOM 16:00 (4 Sets)
a. 6 Deadlift @255/165
b. 10-15 GHD Sit Up
c. 20 DB Lunge @50/35
d. 100m Run
Friday
BENCH PRESS
Every 3:00 for 12:00 (4 Sets)
10 Bench Press @loading
10 DB Pullover @heavy
Metcon
AMRAP 20:00
2-4-6-8-10-12…
Pull Up
KB Hang Cluster @53/35
*20 Double Under after each round.
