Monday
In 2 Min
10 SHSPU
15 Toes to Bar
Max HSW in remaining time
Rest 1 min Do 5 Rounds
Bench Press 60/15, 65/12, 70/10
Tuesday
Teams of 2
For Time w/ 10Minute Cap
21 Squat Cleans 165/115lbs
42 Pull Ups
15 Squat Cleans 165/115lbs
30 Pull Ups
9 Squat Cleans 165/115lbs
18 Pull Ups
Rest until 15:00
Partner A
2 Minute max bike
Partner B
60s SB hold 150/100
60s Wall Sit
*partners then switch and that’s 1 round
**Do 5 Rounds
Wednesday
OT45s For 20 Sets
Banded Deadlifts 55-65/1 + Band Tension
2 Rounds For time
400′ Farmers Carry 32/24kg
40/30 cal Row
40 DB Snatches 50/35
40/30 Cal Row
Thursday
Alternate Full Rounds w/ a Partner
10/8 Cal Echo Bike
12 Down up Burpees
10/8 Cal Echo Bike
24 Drag Rope Dubs
*Complete 5 Rounds Each
Friday
5 Rounds For Time
400m Run
8 BMU
4-8-12-16-20
Front Squats 225/155, 185/125, 135/95, 115/75, 95/65lbs
1 minute rest after squats
Saturday
AMRAP in 25M
30/22 Cal Row
30 burpees over Rower
30 Russian Swings 24/16kg
30 KB Step Ups..single 24/16kg 24/20
30 V-Ups
Sunday
AMRAP in 7 Minutes
10-15-20-25 etc
Bike Cals
Shuttle Runs
Wall Balls 20/14#
Rest 3 Minutes and do 4 sets
