MONDAY
Score Reps
EMOM 12
Min 1. 10 chest to bar pull ups
Min 2. 5 front squats 205/125
6 total rounds. c2b+fs = 1 round score
EMOM 10
1 squat clean
Stay at 70-90%
TUESDAY
2 Hang snatch-1 overhead squat
Score Weight
7 sets
Start @ 65% of snatch
rest 3 mins
*squat or power
WEDNESDAY
Score Reps
EMOM 25
12 Burpee
12 Toes to bar
125M run
Max wall balls
rest 1 min
THURSDAY
EMOM 20
12/10 bike 14/12 ski cals
10/8-25′ shuttle runs
4 Sets
Every 2 mins
1-3 rope climbs
FRIDAY
EMOM 7
Choose a rep scheme
1-2-4-6-4-2-1
1-2-3-4-3-2-1
1-2-2-3-2-2-1
Score Time
6-25′ single DB overhead walking lunge 1×50/35
50 DB Weighted box step ups 24/20
50 Burpee pull ups
*6′ between hands and pu bar)
TC 13
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
