MONDAY
Score Weight
Complex
5 Sets
Every 2 mins
3 Power clean
3 Front squats
Start at 60% of FS
Add 5% each set
Score Time
21-15-9
Front squat 115/85
Calories
TC 8
TUESDAY
7×5
Start at 60%
Add each set if you want
8 Ring dips immediately after
Rest 3 mins
Score Reps
7×8
dips
WEDNESDAY
Score Time
Every 4:00 for 5 rounds:
10 Dumbbell thruster 2×50/35
10 toes-to-bars
20/15 bike 32/24 row/ski
– Rest the remainder of each round.
THURSDAY
9 AM ONLY
Score Time
1 mile-5K
walk, run, ruck!
TC 40
FRIDAY
Score Distance
Practice the skill!
Score Time
100 Weighted box step overs 24/20′ 2×50/35
Odd minutes- max weighted step overs
Even minutes- 12 Sit ups
TC 16
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
