Saturday

Teams of 2

4 Rounds

400m

20 TTB

15 Wall Walks

150 DU

Friday

Front Squat x 2 x 3

Snatch x 1 x 3

3 sets

3 min

200m

AMRAP Burpee Box Jump

Rest 1 min

Wednesday

Snatch Balance x 1 x 3

Front Squat x 2 x 3

4 Rounds

20 WallBall (10kg/6kg)

10 Pull Up

5 Deadlift (225#/155#)

Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 2 x 3

5 Rounds

7 Hang Power Clean (155#/105#)

5 Front Squat

3 STO

Monday

Shoulder Press x 2 x 5

Sumo Deadlift x 2 x 3

10 min AMRAP

2 MU

4 HSPU

8 KBS (32kg/24kg)

Saturday

Teams of 2

150 OHWL (45#)

75 Pull Up

55 Box Jump

35 Clean & Jerk (135#/95#)

1200m

Friday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

3 sets

In 4 min

200m

With remaining time,

AMRAP WallBall (10kg/6kg)

Rest 1 min

Wednesday

Front Squat x 1 x 3

Hang Snatch 80% x 2 x 4

5 Rounds

5 HSPU

7 Hang Power Snatch (95#/65#)

35 DU

Tuesday

Push Jerk x 1 x 3

Deadlift x 1 x 3

10 min OTM

3 Deadlift (225#/155#)

9 Burpees

Monday

OHS x 1 x 3

Back Squat x 1 x 3

9, 7, 5

MU

Thruster (165#/115#)

Wall Walks

Saturday

Teams of 2

400m

50 Wall Walk

400m

50 OHS (115#/75#)

400m

50 Burpee Box Jump

Friday

Snatch Balance x 1 x 3

Front Squat x 3 x 3

4 Rounds

7 HSPU

21 WallBalls (10kg/6kg)

Wednesday

Snatch x 1 x 3

Front Squat x 3 x 3

3 Rounds

20 Front Squat (75#/55#)

20 Push Up

Tuesday

Back Squat x 3 x 3

Clean + Hang Clean + Jerk 80% x 1 x 4

21, 15, 9

Ring Dip (MU start)

TTB

Deadlift (185#/125#)

Monday

Shoulder Press x 3 x 5

Sumo Deadlift x 3 x 3

2 Rounds

100 DU

10 Thrusters (155#/105#)

Saturday

Teams of 2

7 min AMRAP

7 Deadlifts (225#/155#)

7 Bar-Over Burpees

Rest 1 min

7 min AMRAP

7 WallBalls (10kg/6kg)

7 Pull Up

Rest 1 min

7 min AMRAP

7 Deadlift (225#/155#)

7 Bar-Over Burpees

Friday

Snatch Balance x 1 x 3

Front Squat x 3 x 3

Alternate Tabata

Air Squat

DU

Wednesday

Hang Snatch 75% x 2 x 4

Front Squat x 3 x 3

10 min OTM

7 OHS (95#/65)

7 Sit Up

Tuesday

Push Press x 3 x 3

Deadlift x 3 x 3

3 sets

In 4 min

200m

With remaining time,

AMRAP KBS (36kg/28kg)

Rest 1 min 

Monday

Clean & Jerk x 1 x 3

Back Squat x 3 x 3

10 min AMRAP

5 HSPU

5 TTB

5 STO (135#/95#)

Saturday

Teams of 2

4 Rounds

400m

20 TTB

20 Hang Power Clean (135#/95#)

Friday

Front Squat x 3 x 3

Snatch x 1 x 3

10, 8, 6, 4, 2 HSPU
AES 18 WallBall (10kg/6kg)