Monday
AMRAP in 10M
2-4-6-8-10
Squat Cleans 135/95bs
1-2-3-4-5
Muscle Ups
*If you finish the reps, start over at 2 Squat Cleans
Back Squat 55/10, 60/15, 65/10
3 sets
10/10 Bulg SS
10 MB Hamstring Curl
Tuesday
2 Snatch (2s Pause at Knee) TNG OTM for 10M Build
AMRAP in 20 Minutes
200m Run
50′ HS Walk
Max Set of Toes to Bar
*Score is Total Toes to Bar
Wednesday
Bench Press 70/3×5
Teams of 2
Alternate Full Rounds for 25 Minutes
15/10 Cal Bike
45 Double Unders
10 Deadlifts 70/50s
5 Burpee Pull Ups
Thursday
Weighted Pull Ups 5-4-3-2-1
Turkish Get Ups 5-4-3-2-1
AMRAP in 10 Minutes
Wall Balls 20/14
*Every 20 reps do 100′ Farmers Carry 50/35s
Friday
Front Squat 75/4×6
Teams of 2
For Time
Buy In: 1000/800m Row
*1 athlete working
50 “Curtis P” Complex 95/65lbs
*at the top of each minute perform 4 burpees each
Cash Out 1000/800m Row
Saturday
Deadlifts 10,10,10
21-15-9
Hang Power Snatch 85/55lbs
42-30-18
V-Ups
Sunday
DB Bench 10,10,10,10
DB Row 10,10,10,10
Tabata This
Double Unders
Strict Pull Ups
Box Jump Overs 24/20
Push Ups
Air Squats
6 sets
30s SB Hold
30s Rest
