MONDAY
Build to a heavy set of 5
Rest 2 mins
Score Time
6 Rounds
8 Goblet squats 53/35*
8 Toes to bar
8 Weighted Box Step overs 24/20 *
*KB on BSO
TC 12
TUESDAY
Score Weight
7 Sets
1 Snatch
1 Overhead squat
1 Hang snatch
1 Overhead Squat
rest 2-3 Mins
WEDNESDAY
Score Rounds and Reps
AMRAP 26
2 Overhead Squats 115/75
2 Lateral Hand Release Burpee Over Bar
2 Reverse lunges
2 Sit Ups
Add 2 reps to each movement each round
THURSDAY
OPEN GYM OR
4×12
6 R leg-6 L leg= 1 set
Rest as needed
Load with 2xDB
Stay at same weight
Score Checkmark
3 Rounds
25 DB Russian twist 50/35
150′ KB Suitcase carry 70/53 (L)
25 DB Weighted glute bridge 50/35
150′ KB Suitcase carry 70/53 (R)
TC 25
FRIDAY
5 Strict Pull ups + 5 Strict Ring Dips
EMOM 10
5 Strict Pull ups + 5 Strict Ring Dips
Each round as fast as possible
Score Time
15-12-9
Power clean 135/95
Calories
-Then
150 Double unders
TC 12
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
