Saturday
For Time (CAP 40:00)
w/ a partner…
3 Rounds of:
500/400m Row-Ski or 1200/800m Bike
20 Hang Snatch @75/55
10 SYNC Burpee Over Bar
then…
2 Rounds of:
1000/800m Row-Ski or 2500/1750m Bike
30 Hang Snatch @95/65
15 SYNC Burpee Over Bar
then…
1 Round of:
2000/1600m Row-Ski or 4500/3000m Bike
40 Hang Snatch @115/85
20 SYNC Burpee Over Bar
Sunday
20 Rounds For Time
1 Muscle Up
2 HSPU
3 Sumo Deadlift @225/155
100m Run
RX+ Strict HSPU
Monday
Every 3:30 for 14:00 (4 Sets)
5 Bench Press @loading
5/side, Single DB Z-Press
30″/side, Side Plank
Metcon
For Time (CAP 16:00)
Buy-in: 1000m Run
then 5 rounds of:
3 Wall Walk
6 Burpee Over Bar
12 Thruster @95/65
Tuesday
Every 3:30 for 14:00 (4 Sets)
10 Bent Over Row @loading
10 Banded Pulldown
10 Alt. High Plank KB Pull Through
Metcon
AMRAP 16:00
1+1, 2+2, 3+3… Pull Up + TTB
10 Alt. DB Snatch @50/35
20 Double Under
RX+ 6 Alt. DB Snatch @70/50
Wednesday
Every 1:30 for 12:00 (8 Sets)
3-3-2-2-1-1-1-1 Hang Squat Snatch @loading
Metcon
For Time (CAP 19:00)
800m Run
15 Snatch @115/85
800m Run
15 CTB
800m Run
15 Clean & Jerk
RX+ @135/95 and Muscle Up
Thursday
Every 2:00 for 16:00 (8 Sets)
5-5-3-3-3-1-1-1 Back Squat
@50-60-65-70-75-80-85-90%
Metcon
AMRAP 14:00
10 Box Jump (24/20″)
10 Single DB Lunge (Forward Step) @50/35
10 Russian KB Swing @70/53
RX+ Lunge @70/50
Friday
Every 2:00 for 12:00 (6 Sets)
1 Push Press
1 Push Jerk
1 Split Jerk
Metcon
EMOM 20:00 (4 Sets)
a. 5 Push Jerk @135/95
b. 10-15 GHD Sit Up
c. 5-10 Strict HSPU
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
RX+ @155/105
