Sat
With a partner…
AMRAP 35:00
1km Row-Ski or 2.5km Bike
30 Burpee Box Jump Over (24/20″)
20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB
10 Pull Up – RX+ Muscle Up
Sun
For Time
20-16-12-8-4
Deadlift @135/95
4-8-12-16-20
DB Bench Press @50/35
40m DBall Hug Carry @100/70 / KB Front Rack
(If benches are taken do the carry 1st
Deadlift:
1st – 155/105
2nd – 185/125
3rd – 215/145
4th – 245/165
5th – 275/185
Monday
CLEAN
Every 2:00 for 14:00 (7 Sets)
@loading
1 Clean Deadlift*
1 Clean High Pull*
1 Muscle Clean*
*3″ floor to knee
Metcon
4 Rounds For Time (CAP 16:00)
15 Hang Power Clean @115/85
15 HSPU
30 Abmat Sit Up
Tuesday
FRONT SQUAT
Every 2:30 for 15:00 (6 Sets)
@loading
6 Front Squat
Metcon
AMRAP 4:00
25 Wallball @20/14
25 Box Jump Over (24/20″)
MAX of Double Under
— Rest 2:00 —
AMRAP 4:00
100 Double Under
25 Wallball
MAX Box Jump Over
— Rest 2:00 —
AMRAP 4:00
25 Box Jump Over
100 Double Under
MAX Wallball
SCORE Total of D.U. + BJO + WB.
Wednesday
PUSH PRESS
Every 2:30 for 15:00 (6 Sets)
@loading
6 Push Press
Metcon:
AMRAP 12:00
24 Pull Up
6 Wall Walk
18 CTB
6 Wall Walk
12 Muscle Up
In the remaining time, AMRAP of:
KB American Swing @70/53
Score: Total of KB American Swings
Thursday
DEADLIFT
Every 2:30 for 15:00 (6 Sets)
@loading
6 Deadlift (5sec down)
Metcon:
For Time (CAP 16:00)
30-20-10
Deadlift @185/125
Single Arm DB Thruster @50/35
Burpee Over The Bar
Friday
SNATCH
Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch High Pull*
2 Hang Power Snatch**
2 Snatch Power Balance**
*3″ floor to knee
**3″ pause in catch
Metcon:
For Time (CAP 12:00)
1000m Row
50 OHS @65/45
30 TTB
