Saturday
30 Rounds For Time (CAP 40:00)
w/ a partner…
“YOU GO I GO” (one round each)
1 Clean @155/105 (RX+ 175/115)
3 Muscle Up
5 Burpee Over Bar
Sunday
Every 6:00 for 30:00 (5 Sets)
600/400m Bike
then 2 rounds of:
10 Double DB/KB Bent Over Row
10 Double DB/KB Z-Press
10 GHD Sit Up
Monday
Every 3:00 for 15:00 (5 Sets)
10 Back Squat @50-60%
Metcon
For Time (CAP 15:00)
20-50-100-50-25
Double Under
200-400-800-400-200
Meters Row
Tuesday
Every 2:30 for 10:00 (4 Sets)
10 Bench Press @50-60%
Metcon
For Time (CAP 20:00)
40 Clean @115/85 (RX+ 135/95)
80 Push Up
120 Air Squat
*Partition as needed.
Wednesday
Every 2:30 for 12:30 (5 Sets)
1 “3 Position” Snatch High Pull
2 Muscle Snatch (SINGLES)
2 Snatch Push Press
Metcon
AMRAP 18:00
500/400m Row-Ski or 1200/800m Bike
16 Single DB Push Press @50/35
20 Abmat Sit Up
16 Single DB Snatch
Thursday
Every 3:00 for 15:00 (5 Sets)
10 TNG Deadlift @50-60%
Metcon
Every 1:30 for 15:00 (5 Sets)
a. ON
6 Burpee Pull Up
MAX Russian KB Swing @53/35 (RX+ 70/53)
b. OFF
Score: Total of Russian KB Swing.
Friday
Every 2:30 for 12:30 (5 Sets)
1 “3 Position” Clean High Pull
2 Muscle Clean (SINGLES)
2 Front Squat
Metcon
3 Rounds For Time (CAP 16:00)
24 Wallball @20/14
12 TTB
24 Single DB Lunge* @50/35
12 TTB
*Forward Steps.
