MONDAY

Back Squat

"Grace"


TUESDAY

EMOM 20
Min. 1- 200m Run
Min. 2- Max Rep Squat Snatch
Min. 3- Max Rep Burpee
Min. 4- Rest


WEDNESDAY

AMRAP 18
Cal Row 15/12
15 Box Jump
12 T2B
9 DB Front Squat

IRON SCAP


THURSDAY

"Hang Tough"
AMRAP 4
27 HPCL
27 WB
27 Cal A-Bike
REST 4min. 
AMRAP 4
21 HPCL
21 WB
21 Cal A-Bike
REST 4min. 
15 HPCL
15 WB
15 Cal A-Bike


FRIDAY

Work up to a Heavy Squat Snatch

EMOM 12
Min. 1- Max Strict Pull Ups
Min. 2- Max Hollow Rocks
Min. 3- Max Strict HSPU


SATURDAY

Partner
1,000m Row
Then...
4 RNDS
20 T2B
12 Bear Complex
Finish with...
1,000m Row


SUNDAY

EMOM20
Min. 1-  5 Stones
Min. 2- 12 DB Thruster
Min. 3- Rest


BARBELL

Power Clean
Clean Pull
Front Squat

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