Monday 9/4
Gym Closed
Tuesday
Back Squat 90-94/3×3, 84/max
4 Rounds For Time
15/10 cal row
10 lateral burpees over rower
5 Snatches 185/125lbs
Wednesday
Re-Test
60s Bar Muscle Ups
Rest 60s
60s L-sit
Rest 60s
60s Dips
AMRAP in 8 Minutes
2-4-6-8- etc
Thrusters 95/65lbs
Chest to Bar
Rest 4 Minutes
AMRAP in 8 Minutes
4-8-12-16 etc
Thrusters 75/55lbs
Pull ups
Thursday
Teams of 2
1 athlete working at a time
3 Rounds
10 reps SB Carry on Shoulder 150/100
*1 rep is 100′
6 Rope Climbs
60/45 Cal Bike
Friday
Push Jerk 1,1,1,1,1
5 RFT
15 V-Ups
15 push ups
immediately into
5 RFT
25′ HS walk
10 Toes to bar
Saturday
Deadlift 90+/3×3
AMRAP In 20Minutes
400m run
50′ farmer carry 70/50
10 Deadlifts 70/50s
50′ farmer carry 70/50
10 Deadlifts 70/50s
Sunday
5,4,3,2,1 Weighted Pull Up
5,4,3,2,1 Turkish Get Up per side
OT2M fro 4M
30/22 Cal Echo Bike
max burpees in remaining time
rest 2 minutes
OT2M fro 4M
30/22 Cal Echo Bike
max kb rev lunges in remaining time
rest 2 minutes and do 2 sets
Post
50 Banded Tricep ext
50 Banded biceps curls
2 sets
