Saturday
30 Rounds For Time (CAP 35:00)
w/ a partner…
“YOU GO I GO” (one round each)
1 Muscle Up
3 Power Snatch @115/85
5 Burpee Over Bar
RX+ @135/95
Sunday
Every 6:00 for 35:00 (5 Sets)
330m Run (1 Lap)
10-15 KB Goblet Squat @70/53
10-15 Double DB Bench Press @50/35
10-15 GHD Sit Up
Monday
Every 2:00 for 14:00 (7 Sets)
3-2-2-1-1-1-1 Squat Clean @loading
Metcon
Every 4:00 for 16:00 (4 Sets)
250/200m Row-Ski or 600/400m Bike
15 TTB
MAX Hang Clean @115/85 (RX+ @135/95)
SCORE: Total of Hang Clean.
Tuesday
Every 2:00 for 14:00 (7 Sets)
5 Front Squat @50-55-60-65-70-75-80%
Metcon
AMRAP 15:00
3 Muscle Up
9 Deadlift @185/125
15 Wallball @20/14
Wednesday
Every 5:00 for 30:00 (6 Sets)
15 Single DB Hang Clean & Jerk @50/35 (RX+ @70/50)
400m Run
MAX Burpee Over DB
SCORE: Your worst round.
Thursday
Every 3:30 for 14:00 (4 Sets)
5-10 Strict Pull Up
10 Double DB Bench Press
Metcon
Every 2:00 for 16:00 (4 Sets)
a. ON
5 Pull Up
10 Push Up
15 Air Squat
MAX Double Under
b. OFF
Score: Total of Double Under.
Friday
Every 2:00 for 14:00 (7 Sets)
3-2-2-1-1-1-1 Squat Snatch @loading
Metcon
For Time (CAP 16:00)
40-30-20-10
Single DB Snatch @50/35
20-15-10-5
Burpee Box Jump Over (24/20″)
