Monday
A. 3 Sets:
– Back Squat X “tough” UB Set (match load to 2 weeks ago Mondays “bodyweight squats)
Rest 30s
– AMRAP “tough” Strict Press @ 65% of 2 weeks ago 1rm
Rest 4 mins between sets
B. For Time:
– 50 1arm DB Hang Clean & Jerk (50/35)- 5 each arm
– 25 BBJO (24/20)
– 50 Pullups

Tuesday
*No classes, only Open Gym 9am-1pm
A. 10 Rounds For Time:
– 5 Bench Press (155/95)
– 10 KB Swings (70/53)

Rest 10 mins, then:

B. 10 Rounds For Time:
– 200m Run
– 10 Pushups

Wednesday
A. For Time:
– 50 Deadlifts (225/155)
*Every time you break= 500/420m Row. Start w/ 500m Row
B. 3-4 Sets:
– 200’ Farmer Carry (heavy as possible)
into:
– 10 crunch up toe touches (lay on back, feet in air, crunch up and touch toes!)
– 10 Leg Lifts
– 10 V-Ups
– 20 Russian Twists

Thursday
A. Every 90s for 6 sets:
– 30s max reps strict Pullup
*Sets 1/3/5: Pronated Grip
*Sets 2/4/6: Supinated Grip
B. For Time w/ partmer:
– 100/80 Cal Row
– 400 DUs
– 100/80 Cal Row
*One partner works at a time, split work as needed

Friday
A. 3 Sets:
– Squat Clean X 1.1.1.1.1 (MOD load, all singles)
Rest 30s
– AMRAP UB T2B
Rest 3 mins between sets
B. 10 Min AMRAP:
– 800m Run
– 30 BF Burpees
– AMRAP Power Clean & Jerk (135/95) w/ remaining time

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am