Saturday
3 Rounds For Time (CAP 38:00)
30 Deadlift @155/105
1000/800m Row-Ski or 2500/1750m Bike
20 Pull Up
1000/800m Row-Ski or 2500/1750m Bike
10 Clean
RX+ @185/125
Sunday
AMRAP 30:00
200m Run
5 HSPU
10 Thruster @75/55
15 GHD Sit Up
RX+ Strict HSPU
Monday
Every 2:30 for 12:30 (5 Sets)
1 Power Snatch
1 Hang Squat Snatch
2 OHS
Metcon
For Time (CAP 19:00)
50 Double Under
40 Wallball @20/14
30 Burpee Over DB
20 Alt. DB Snatch @50/35
10 Burpee Muscle Up
20 Alt. DB Snatch
30 Burpee Over DB
40 Wallball @20/14
50 Double Under
Tuesday
Every 3:00 for 15:00 (5 Sets)
10 Front Squat @50-55-60-65-70%
Metcon
4 Rounds For Time (CAP 15:00)
500/400m Row-Ski or 1250/875m Bike
30 Single DB Box Step Up @50/35 (24/20″)
Wednesday
Every 3:30 for 14:00 (4 Sets)
15 Unbroken Double DB Bench Press
10 Ring Dip
Metcon
EMOM 16:00 (4 Sets)
a. 10-15 Double DB Push Press @50/35
b. 15-20 Abmat Sit UP
c. 15-20 Russian KB Swing @70/53
d. Rest
Thursday
Every 3:00 for 15:00 (5 Sets)
5 Deadlift @50-60-65-70-75%
10 GHD Back Extension
Metcon
OPEN 11.2
Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (M: 155lbs / 70kg, W: 100lbs / 45kg)
• 12 Push-ups
• 15 Box jumps (M: 24″, W: 20″)
Friday
Every 2:30 for 12:30 (5 Sets)
5 Squat Clean @loading
Metcon
5 Rounds For Time (CAP 19:00)
200m Run
5 Power Clean @155/105
3x Gymnastic Complex
(3x 3 CTB + 3 TTB)
RX+ 3 Power Clean @185/125
