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MONDAY

EMOM 10
1 Cluster

FT
21 Lat. BOB
21 PCL
15 Lat. BOB
15 HSCL
9 Lat. BOB
9 Thruster


TUESDAY

AMRAP 18
200m Run
16/12 Row
12 C2B
8 Alt. DB Snatch


WEDNESDAY

Sumo Deadlift

E4MO4M 4 Sets
100 Ft. Walking Lunge
15 DL
15/10 Bike


THURSDAY

EMOM 6
Min 1- 20sec. Handstand Hold
Min. 2- 20sec. L-Sit Hold

4 RNDS
400m Run
8 Burpee Pull Ups
40 DU


FRIDAY

Front Squat

AMRAP 5
15-12-9
KBS
FS
Row
Rest 5min.
AMRAP 5
15-12-9
KBS
FS
Row


SATURDAY

Teams of 3
*1 person works at a time. Split the work

60 Reps/cals of each

Bike
BJO  
PCL  
T2B
Push Jerk
BJO
Bike
BJO
PCL
T2B
Push Jerk
BJO
Bike


SUNDAY

5 RNDS
20 RDL
30 Abmat Sit Ups
200m Barbell Over Head Carry


BARBELL

Clean Complex
Bench Press

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