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MONDAY 

Back Squat

AMRAP 16
30 DU
15 WB
30 DU
15 KBS


TUESDAY

AMRAP 5
Buy-In 600m Run
12 DL
12 BFB
Rest 5min. 
AMRAP 5
Buy-In 400m Run
9 DL
9 BFB
Rest 5min. 
AMRAP 5
6 DL
6 BFB


WEDNESDAY

Hang Squat Clean

AMRAP 8
3 HSCL
3 T2B
*Increase by 3 reps each round. 


THURSDAY

15min. Handstand Skill Work

AMRAP 15
18 Cal Row
15 BBJO
12 DB PP
9 Strict Ring Dip

 


FRIDAY

OHS

50/35 A-Bike
27 C2B
21 Power Snatch
15 OHS
9 Squat Snatch


SATURDAY 

3 RNDS
800m Run
21 PCL

Rest 3min. 
20 Tire Flips


SUNDAY 

1K Row
400m Farmers Carry
1K Row
*During the Rowing Portion....EMOM- 3 Burpees


BARBELL

Pause Power Snatch
Snatch Grip DL

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