Monday
A. 4 Sets:
90s on/90s off
– 5 TnG Squat Snatch
– AMRAP Pulling gymnastics w/ remaining time
B. 9 Min AMRAP:
– 30/24 Cal AB
– 60 KB Swings (53/35) (+70/53)
– AMRAP DUs

Tuesday
A. 12 Min EMOM:
1-3) Strict Press X 4
4-6) Push Press X 3
7-9) Push Jerk X 2
10-12) Split Jerk X 1
B. For Time (15 cap):
21-15-9
– Cals Row
– S2OH (95/65) (+135/95)
Then:
21-15-9
– Cals Row
50’-50’-50’
– Bear Crawl (+HS Walk)

Wednesday
A.12 Min EMOM:
1) 40s Ski Erg
2) 40s BF Burpees
3) 40s Deadlifts (185/135) (+225/155)
Rest until 15:00
B. For Time: (20 Cap)
– 15 Power Cleans (115/75) (+155/105)
– 30 BBJO (24/20)
– 60 Wall Balls (20/14) (+30/20)
– 30 BBJO (24/20)
– 15 Power Cleans

Thursday
A. 12 AMRAP for “Quality”
– 12 Bench Press (95/65) (+135/95)
– 12 Pushups
B. 20 min AMRAP w/ Partner:
20-30-40-50…
– Cals AB
*500/450m Row after each set

Friday
A. 4 Sets:
90s On/90s off
– 12 Back Squats (135/95) (+185/135)
– AMRAP HSPU (+strict)
*Back squats from floor
B. 2021 CF Games Event 4 (15 cap)
For Time:
10-9-8-7…1
– Wall Walks
– Thrusters (95/65) (+135/95)

Saturday Woolfeman Special
*8am and 9am classes
-TBA (Fri night)

Sunday Open Gym
8:30-10:30am

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