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MONDAY

3 Rounds:

800m Run
40 KB Swings
40 WB


TUESDAY

3 Rounds:
15 Power Cleans
20 Push Ups

2 Rounds:
27/21 Calorie Row
75 DU

1 Round:
35/25 Calorie Assault Bike
15 Burpees
15 Pull Ups


WEDNESDAY

AMRAP 3:
15 Bench Press
15 Bench Press
Max Rep Bench Press

Rest 2 Minutes

AMRAP 3:
Max Cal Assault Bike

Rest 2 minutes

AMRAP 3:
15 Back Squats
15 Back Squats
Max Reps Back Squat

Rest 2 Minutes:

AMRAP 3:

Max Calorie Row

Rest 2 Minutes

AMRAP 3:
15 DL
15 DL
Max reps DL


THURSDAY

3 Rounds:
30 AbMat Situps
15/10 Calorie Assault Bike
10 Strict PU

200m Farmers Carry

2 Rounds:
30 AbMat Situps
15/10 Calorie Assault Bike
10 Strict PU

200m Farmers Carry

1 Round:
30 AbMat Situps
15/10 Calorie Assault Bike
10 Strict PU


FRIDAY

3 Rounds:
1 min. wallballs
1 min. KBS
1 min. box jumps
1 min. push press
1 min. Calorie Row
1 minute rest


SATURDAY

Teams of 3:
For time, 30 minute cap:

3 Rounds:
400m team run
50 Barbell Facing Burpees
9 Rope Climbs

Directly into….

21 C&J x 5 ascending weight (reference sugarWOD)


SUNDAY

2 Rounds:
200’ walking lunge
100 DU
35/25 Cal Assault bike

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