Monday
A. 4 Sets:
3 min AMRAP
– 500/420m Row
– AMRAP Pullups (+C2B) w/ remaining time
Rest 3 mins
*2:15 cap on the row
B. 3 Sets:
– Strict Ring Dips X 6-8
– Pushups X 12-15 (add weight if easy)
– 100’+ Farmer Carry (heavy as possible)

Tuesday
A. 4-5 Sets:
– Back Squat X 4-5 (add weight from last week)
B. 12 Min AMRAP:
– 100 DUs
– 25 Wall Balls (20/14)
– 100 DUs
– 25 Thrusters (95/65)

Wednesday
A. 3-4 Sets:
– 20/14 Cal AB
– 10 BBJO (24/20)
– 10 TnG Power Cleans (135/95)
Rest 3 mins between sets
B. 3 Sets:
– 20 Ab Mat Sit Ups
– 15 V-Ups
– 10 Hollow Rocks

Thursday
A. Every 5 mins for 3 sets
– 30/24 Cal AB
*Goal is to increase pacing each round
@ 20:00
B. Every 5 mins for 3 Sets:
– 600/500m Row

Friday
A. Open 15.3
15 Min AMRAP
– 7 Ring MU
– 50 Wall Balls (20/14)
– 100 DUs
B. 3 Sets:
– DB Bench X 10-12
– Strict T2B X 6-8

Saturday
*NO CLASSES! ROW-off charity competition

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