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MONDAY
A. Ground To Overhead; 15 min to work up to a heavy single
+
B. 20 min AMRAP
5 Ground To Overhead @ 80% of (A)
10 Pull ups
20 Burpees
TUESDAY
COMP:3 rounds for time of:30 dumbbell snatches @ 25kg/15kg30 toes-to-barsFITNESS:3 rounds for time of:30 dumbbell snatches @ 20kg/10kg15 toes-to-barsRX:3 rounds for time of:30 dumbbell snatches15 Knee Raise
+
COMP:For time:Row 2,000 meters50 KB Swings @ 32kg/24kgRow 1,000 meters35 KB Swings @ 32kg/24kgRow 500 meters20 KB Swings @ 32kg/24kgRX:
For time:Row 2,000 meters50 KB Swings @ 24/16kgRow 1,000 meters35 KB Swings @ 24/16kgRow 500 meters20 KB Swings @ 24/16kg
FITNESS:For time:Row 1,500 meters50 KB SwingsRow 800 meters35 KB SwingsRow 500 meters20 KB Swings
WEDNESDAY
A. Front Squat @ 3010; 3-2-1-3-2-1; rest 3-4 min
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Medball clean tech
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Medball clean tech
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B. 50-40-30-20-10 reps for time of:
Medicine ball cleans @ 9/6kg
Box jumps @ 24″/20″
THURSDAY
5 Rounds:
-Bench Press; 8-10 reps
-Arms Only Rope Sled Pull; 1 Length
-Front Rack Single KB Walking Lunge; 20 reps
+
5 Rounds:
-Deadlift; 8-10 reps
-Sled Push; 4 Lengths HEAVY
-Bent-Over DB/KB Row; 8-10/arm
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5 Rounds:
-15 C2B/Pull up/Banded
-20/15 Ski Cal
-60 Sec FLR
FRIDAY
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
#1 – 10 Box Jumps + 5 Pull-Ups
#2 – 10 Burpees + 5 Dumbbell Ground to Overhead @ 25kg/15kg
#3 – 200 Meter Run with Medicine Ball
***Teammates can only rotate after the running partner returns. Record total rounds and reps per station.
