Monday
A. 3 Sets:
– 5 FS (95/65)
– 8-10 T2B
– 5 Thrusters (95/65)
Rest 60s
B. 3 Sets:
– 5 FS (95/65)
– 8-10 Pullups (+C2B)
– 5 Thrusters (95/65)
Rest 60s
C. 3 Sets:
– 5 FS (95/65)
– 4-5 C2B (+Bar MU)
– 5 Thrusters (95/65)
D. 10 Min Flush + Shoulder Mobility

Tuesday
Complete w/ partner:
A. 15 Min AMRAP (Alt. full rounds)
– 12/9 Cal Row
– 8 Alt. 1DB Devils Press (50/35)
Rest 3 mins
B. 15 Min AMRAP:
– 10/8 Cal AB
– 10 1DB Box Step Ups (50/35) to 24/20

Wednesday
A. 5-6 Sets:
– Dl + Clean + Hang Clean + Jerk
*7/10 effort, working on complex
B. 15 Min EMOM:
1) 50’ 1 DB OH Walking Lunge
2) 10 1DB S2OH (50/35) – Switch after 5
3) 50 DUs

Thursday
Complete w/ partner:
A. 30 Min AMRAP:
– Max Cals AB
– Max Cals Row
*every team must complete 2000/1850m of Ski Erg, starting at 0:00, 10:00, or 20:00
*Both athletes working at same time on AB/Row

Friday
A. CF Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes

Saturday Woolfeman Special
*8am & 9am classes
– TBA (friday night)

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

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