MONDAY
EMOM 10
6-10 reps
Score Time
200M Run
12 Push jerk 115/75
16 Front rack lunges 115/75
200M Run
16 Front rack lunges 115/75
12 Push jerk115/75
200 M Run
TC 12
TUESDAY
Score Rounds and Reps
AMRAP 24:
30 Box Step ups 24/20
100M Run
25 Pull ups
100M Run
20 Push press 115/75
100M Run
15 Push ups
100M Run
WEDNESDAY
10×3
Stay @ 75%
Rest 2-3 Mins
THURSDAY
OPEN GYM OR
10-8-6-4-2-4-6-8-10
Start @ 55%
Build each set
55-85%
Rest 2 mins
Score Rounds and Reps
AMRAP 18
12 Box get over W/ sandbag 100/70
100M Bag Carry
3 Wall walks
FRIDAY
EMOM 10
1-4 Muscle up
Score Time
21 Thrusters 95/65
21/16 Row/Ski 15/12 Bike
21 Power clean 95/65
21/16 Row/Ski 15/12 Bike
21 Push press 95/65
21/16 Row/Ski 15/12 Bike
TC 12
SATURDAY
OPEN GYM 8:15am
OR
1000 Box step ups 20″
Wear a Ruck Pack (45/35 lb)
TC 1HR
TEAM WOD 9:15
1000 Box step ups 20″
Wear a Ruck Pack (45/35 lb)
TC 1HR
*TEAM OR SOLO
