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MONDAY

Push Press

AMRAP 15
27/21 Cal Row
21 DL
15 Burpee
9 Push Press


TUESDAY

Front Squats

FT
1 RND
Kelly
2 RNDS
Helen
1 RND
Kelly


WEDNESDAY

EMOM 7
1 Power Snatch

3 RNDS
75 DU
50 Air Squat
15 Power Snatch


THURSDAY

Gymnastics Skill Work
10min. 

AMRAP 12
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats


FRIDAY

10RNDS
5 Strict C2B
10 "X" DB Movement
15 GHD
*10 different DB movements will be listed. 


SATURDAY

Teams of 2
600m Medball Run
4 Rope Climb
20 Squat Cleans
600m Run
6 Rope Climb
30 Squat Clean
600m Run
8 Rope Climb
40 Squat Cleans
*Run together. Share a medball. All other work, one person works at a time. 


SUNDAY

5 RNNDS
1min. Stations
Stones G2S
DU
Tire Flips
Rest


BARBELL

Snatch Complex
OHS

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