Saturday
3 Rounds For Time (CAP 40:00)
1000m Run (together)
30 Clean @155/85
1000/800m Row-Ski or 2500/1750m Bike
30 Front Rack Lunge (Forward Step)
RX+ @135/95
Sunday
4 Rounds For Time
15 SDHP @95/65
25 GHD Sit Up
75 Double Under
RX+ @115/85
Monday
Every 2:30 for 15:00 (6 Sets)
5 Back Squat @50-60-65-70-75-80%
Metcon
For Time (CAP 18:00)
1 Mile Run
200 Double Under
100 Single DB Goblet Squat @50/35
*Partition as needed.
RX+ @70/50
Tuesday
Every 3:30 for 14:00 (4 Sets)
10 Deficit Push Up
15 Double DB Shoulder Press
20 High Plank Shoulder Tap
Metcon
AMRAP 17:00
1-2-3-4-5-6… Wall Walk
10 Russian KB Swing @70/53
15 Abmat Sit Up
RX+ 15-30-45-60ft… HSW
Wednesday
Every 3:30 for 14:00 (4 Sets)
5-10 Strict Pull Up
10 Double DB Bent Over Row
10-15 Reverse Fly
Metcon
Every 1:30 (CAP 15:00)
10 Alt. DB Snatch @50/35
MAX Box Jump Over (24/20″)
*It ends when you COMPLETE 150 reps or at the TIME CAP.
Thursday
Every 1:30 for 12:00 (8 Sets)
3-3-2-2-1-1-1-1 Hang Squat Clean @loading
Metcon
EMOM 20:00 (4 Sets)
a. 5 Hang Squat Clean @70%
b. 10 TTB
c. 10 Deadlift (same bar)
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
RX+ 5x @80% + 15 TTB
Friday
Every 2:30 for 12:30 (5 Sets)
10 Alt. Back Rack Reverse Lunge @loading
Metcon
5 Rounds For Time (CAP 20:00)
5 Muscle Up
10 Thruster @95/65
5 Muscle Up
20 Wallball @20/14
