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MONDAY 

AMRAP 5
Buy-In 750m Row
12 DL
12 BFB
Rest 5min. 
AMRAP 5
Buy-In 500m Row
9 DL
9 BFB
Rest 5min. 
AMRAP 5
Buy-In 250m Row
6 DL
6 BFB


TUESDAY

Push Jerk
Push Press

AMRAP 10
75 DU
2 RNDS Cindy


WEDNESDAY

Front Squats

AMRAP 8
3 Thruster
3 T2B
6 Thruster
6 T2B
Increase by 3 each round. 


THURSDAY

EMOM 9
Min. 1- 10 Strict Pull Ups
Min. 2- 10 GHD/ 10 Hip Ext. 
Min. 3- 10 Ring Push Ups

10-9-8-7-6-5-4-3-2-1
Medball Cleans
*15/10 Cal A-Bike after each set. 


FRIDAY

600m Run
2 RNDS DT
600m Run
2 RNDS DT
600m Run
2 RNDS DT
600m Run


SATURDAY

AMRAP 30 - Partner
6 RNDS
The Chief
4 RNDS
15/10 Cal Bike


SUNDAY

AMRAP 25 - Partner
100m Farmers Carry
200m Medball Run
300m Row


BARBELL

Snatch Pull
Pause Squat Snatch
BTN Push Press + OHS

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