Saturday

Teams of 2

2000m

50 HSPU

50 TTB

50 Sandbag Lunges (Sync)

Friday

Back Squat x 5 x 3

Clean & Jerk x 1 x 3

7 min Ladder

2 OHS (115#/75#)

2 Box Jump

4 OHS

4 Box Jump

6 OHS

6 Box Jump

Wednesday

Front Squat x 5 x 3

Power Snatch 80% x 2 x 4

25, 20, 15

Pull Ups

Push Press (95#/65#)

Tuesday

Push Press x 5 x 3

Deadlift x 5 x 3

3 Rounds

15 Burpees

25 WallBalls (10kg/6kg)

Accumulate 15 Wall Walks

Monday

OHS x 5 x 3

Back Squat x 5 x 3

“Elizabeth”

21, 15, 9

Cleans (135#/95#)

Ring Dips

Saturday

Teams of 2

400m

35 Wall Walks

400m

35 HSPU

400m

250 WallBalls (10kg/6kg)

Friday

Snatch Balance x 1 x 3

Back Squat x 3 x 3

10 min AMRAP

2 MU

8 Burpees

8 Weighted Sit Up

Wednesday

Shoulder Press x 3 x 5

Sumo Deadlift x 3 x 3

5 Rounds

2 min AMRAP

4 Box Jump

4 KBS (24kg/16kg)

4 Sit Ups

Rest 30 sec

Tuesday

Front Squat x 3 x 3

Hang Clean + Jerk 80% x 2 x 4

3 Rounds

400m

20 Push Up

15 Pull Up

Monday

Snatch x 1 x 3

Back Squat x 3 x 3

3 Rounds

9 Hang Power Clean (155#/105#)

27 DU

Saturday

Teams of 2

2 Rounds

50 Deadlifts (225#/155#)

40 Steps Front Rack Lunge (135#/95#)

50 WallBalls (10kg/6kg)

400m

Friday

Overhead Squat x 2 x 3

Back Squat x 2 x 3

3 Rounds

200m

10 TTB

5 Wall Walk

Wednesday

Power Snatch 75% x 2 x 4

Front Squat x 2 x 3

5 x 250m Row

Accumulate 21 HSPU + 12 MU

Tuesday

Push Press x 2 x 3

Deadlift x 2 x 3

5 Rounds

1 min = 13 KBS (36kg/24kg)

1 min = KB Front Squat Hold

Monday

Clean & Jerk x 1 x 3

Back Squat x 2 x 3

2 Rounds

200m

15 Thruster (95#/65#)

12 C2B

Saturday

Teams of 2

7 min = 2RM STO

Rest 1 min

10 min AMRAP

30 DU

3 Deadlifts (275#/195#)

Rest 1 min

6 x 400m

Friday

Back Squat x 1 x 3

Snatch x 1 x 3

3 sets

4 min AMRAP

4 HSPU

8 KBS (32kg/24kg)

12 Air Squats

Wednesday

Shoulder Press x 1 x 5

Sumo Deadlift x 1 x 3

9 min OTM

3 Power Snatch (95#/65#)

AMRAP Bar-Over Burpees

Tuesday

Hang Clean + Jerk 70% x 2 x 4

Front Squat x 1 x 3

3 Rounds

5 Thrusters (185#/125#)

5 MU

200m

Monday

Snatch Balance x 1 x 3

Back Squat x 1 x 3

5 Rounds

15 Unbroken WallBalls

12 Weighted Sit Ups

*100m for every break

Saturday

Teams of 2

1600m

100 HSPU

100 TTB

100 Sandbag Clean

1600m