Monday
A. 12 Min EMOM:
1) 30s AMRAP UB Bench (115/65)
2) 30s Hang DB Cleans (50/35)
3) 30s Ab Mat Sit-ups

Rest 6 mins, then:
B. 12 Min EMOM:
1) 30s Pushups
2) 30s Strict Pullups
3) 30s V-Ups

Tuesday
A. 3 Sets:
– Back Squat X 4 (add 10-20lbs to last weeks weights)
+
1X AMRAP 30/20lbs less than “A”
B. For Time:
100-75-50
– Air Squats
– DUs

Wednesday
A. 6 Min AMRAP:
– Run 400m
– 20 Lateral Burpee over the bar
– AMRAP Power Snatches (75/55)
Rest 4 mins, then:
B. 6 Min AMRAP:
– 400m Run
– 15 Power Snatches (75/55)
– 20 Lateral Burpee over the bar
Rest 4 mins, then:
C. For Time:
– 20 Power Snatch (75/55)
– 20 Lateral Burpee over the bar
– 400m Run

Thursday
A. For Time w/ Partner:
– 2k/1800m Row
– 75 wall Balls (24/20)
– 1k/900m Row
– 150 Wall Balls (20/24)
B. 2-3 Sets NFT:
– 50’ KB FR Walking Lunge
– 100’ Sandbag Bear Hug Carry

Friday
A. For Time:
– 30 Pullups
– 30 Box Jumps (24/20)
– 30 Deadlifts (225/155)
– 30 T2B
– 30 Box Jumps (24/20)
– 30 Power Cleans (135/95)
B. Coaches Core 😉

Saturday
TBA (released Friday night)

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