MONDAY
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
EMOM 9
7-10 Push ups
TUESDAY
10×2
Start at 80%
-Add until near failure and stay
-If you fail drop 5-10lbs
WEDNESDAY
Score Rounds and Reps
AMRAP 28
200M Run
20 Push press 95/65
200M Run
7 Bar muscle up
200M Run
20 DB power snatch 50/35
THURSDAY
OPEN GYM OR
5×12
Add 3 reps each set
same weight (HEAVY)
Score Time
250/200M Row
9 Burpee over rower
250/200M
15 Burpee over rower
250/200M
21 Burpee over rower
250/200M
27 Burpee over rower
TC 20
FRIDAY
21-15-9
Thrusters, 95# / 65#
Pull-ups
TC 10
EMOM 7
3-8 Toes to bar
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
