MONDAY
7×3
Start @ 55%
Add each set
Every 2 mins
Score Time
15-12-9-6
Burpee box step overs 24/20
Overhead squats 95/65
TC 10
TUESDAY
5-5-5-3-3-3-1-1-1
Find a 5-3-1 max Power clean
*Check your 5/3/1 RM and warm
up to a heavy 5 to start
WEDNESDAY
Score Rounds and Reps
On a 24 minute running clock
complete as many rounds as possible:
12 Toes to bar
10 Push press 115/75
8 Kettlebell swing 53/35
500/400-m row
*1 meter= 1 rep
THURSDAY
OPEN GYM OR
5×8
Start @ 60%
Add each set
Rest 2 mins
Score Time
5 Rounds for time:
2 Wall walk
20 Sit up
40 Double under
TC 12
FRIDAY
5×3
3 sec negative
*All modifications will still work negative.
-5 inch riser >
-Box Pike
-Pike push-up
-DB Strict press
Score– last round completed
EMOM 12
2 Power snatch 135/95
6 Wallball shots 20/14
*Each round add 2 wall ball shots
SATURDAY
Open Gym 8:15am
Team WOD 9:15am
