Saturday
20 Rounds For Time (CAP 40:00)
w/ a partner…
“YOU GO I GO” (one round each)
3 Deadlift @225/155
6 Box Jump Over (24/20″)
9 Wallball @20/14
100m Run
Sunday
AMRAP 24:00
250/200m Row-Ski or 600/400m Bike
2x25ft Single DB Walking Lunge @50/35
10 Burpee
1 Rope Climb
Monday
Every 2:30 for 12:30 (5 Sets)
1 Power Clean
1 Hang Squat Clean
2 Jerk
Metcon
AMRAP 20:00
250/200m Row-Ski or 600/400m Bike
10 Power Clean @135/95
250/200m Row-Ski or 600/400m Bike
10 Jerk
RX+ @155/105
Tuesday
EMOM 20:00 (4 Sets)
a. 5-10 Strict Pull Up
b. 30″ MAX Muscle Up
c. 10-15 V-Up
d. 30″ MAX TTB
e. Rest
Metcon
For Time (CAP 13:00)
60 Double Under
30 Single DB Hang Snatch @50/35
30 Burpee Over DB
60 Double Under
20 Single DB Hang Snatch
20 Burpee Over DB
60 Double Under
10 Single DB Hang Snatch
10 Burpee Over DB
Wednesday
Every 2:00 for 20:00 (10 Sets)
5-3-3-2-2-1-1-1-1-1 Back Squat @50-60-70-75-80-85-90-95-100-??%
Metcon
5 Rounds For Time (CAP 12:00)
10 KB Goblet Squat @53/35
10 KB Goblet Reverse Lunge
10 Box Jump Over (24/20″)
RX+ @70/53
Thursday
For Time (CAP 40:00)
200m Run (together)
100 Wallball @20/14
400m Run (together)
80 Abmat Sit Up
600m Run (together)
60 Russian KB Swing @70/53
800m Run (together)
40 American KB Swing
1000m Run (together)
20/each, Single KB Box Step Over (20″)
Friday
Every 3:30 for 14:00 (4 Sets)
10 Bench Press @loading
10 Shoulder Lateral Raise
30″ Weighted Elbow Plank Hold
Metcon
DEATH BY… (CAP 16:00)
Every Minute On The Minute…
1 Wall Walk
3 Push Jerk @115/85 (RX+ @135/95)
5 Burpee Over Bar
*Every minute you need to add +1 Burpee Over Bar…
1+3+5… 1+3+6… 1+3+7… 1+3+8…
**When does it END?
When you are unable to complete the repetitions within the minute, or at 16:00