Monday
Back Squat 50/10, 60/10, 60+/10
5 Rounds For Time
200m Run
8 Power Cleans 185/115lbs
200m Run
12 Bar Facing Burpees
Tuesday
For Time
30 SHSPU or 9 Wall walks
Rest 1 minute
20 SHSPU or 6 Wall Walks
Rest 30s
10 SHSPU or 3 Wall Walks
Teams of 2
AMRAP in 12 Minutes
Partner A 5 Squat Snatches 115/85lbs
Partner B Max Toes to Bar
*Partners switch when Partner A finished 5 Snatches
*Score is total Toes to Bar
Wednesday
Bench Press 60/5×5
AMRAP in 20 Minutes
M1: 12 DB Deadlifts + 6 DB STOH 50/35s
M2: 6 Chest to Bar + 6 Pistols
M3: Bike Cals
M4: Rest
Thursday
3 sets
1000m Row @ 2k Row pace
Rest 2 minutes
Then
For MAX DISTANCE
4 Minutes of SB Bearhug Carry 100/80
*every 30 seconds drop bag
immediately into
4 minutes of Farmers Carry 70/50s
*every 30 seconds do 1 Burpee Deadlift
Friday
Weighted Pull Up 5×5
Walking Lunges 5×5/5Annie
50-40-30-20-10
Double Unders
Sit Ups
Saturday
Clean & Jerk 70-80/2x8DT Turned Up
5 Rounds For Time
24 Deadlifts 95/65lbs
18 Hang Power Cleans 95/65lbs
12 STOH 95/65lbs
Sunday
In 6 minutes
400′ Shuttle Run
35/28 Cal Echo Bike
400′ Shuttle Run
Max Cal Bike in remaining time
Rest 2 minutes
Repeat 4 Rounds
