Tuesday

Deadlift x 2 reps x 3 sets

Push Jerk x 2 reps x 3 sets

Teams of 2

5 min AMRAP

5 TTB

5 Deadlift (225#/155#)

Rest 1 min

5 min AMRAP

10 KBS (32kg/24kg)

5 Push Up

Rest 1 min

5 min AMRAP

5 cal Row

15 DU

Monday

Front Squat x 2 reps x 3 sets

Snatch Balance x 1 rep x 3 sets

10 min EMOM 

2 Wall Walk

3 Thruster (155#/105#)

Saturday

Teams of 2

3 sets

7 min AMRAP

7 Bar-Over Burpees

7 Thrusters (95#/65#)

Rest 1 min

Friday

OHS x 2 reps x 3 sets

Back Squat x 2 reps x 3 sets

12, 10, 8, 6, 4, 2 HSPU

AES 15 WallBalls (10kg/6kg)

(13 min)

Tuesday

Sumo Deadlift x 2 reps x 3 sets

Push Press x 2 reps x 3 sets

Teams of 2

4 Rounds

400m

20 KBS (36kg/28kg)

40 DU

Monday

Clean & Jerk x 1 rep x 3 sets

Back Squat x 2 x 3

“Cindy”

20 min AMRAP

5 Push Up

10 Pull Up

15 Air Squat

Saturday

Teams of 2

800m

100 Weighted Sit Up

100 Box Jump

100 KTE

100 Push Up

800m

Friday

Front Squat x 2 reps x 3 sets

Snatch x 1 x 3 

3 Rounds (8 min)

20/14 cal Bike

10 Front Squat (135#/95#)

Wednesday

Power Clean 70% x 3 reps x 4 sets

Back Squat x 2 reps x 3 sets

10 min AMRAP

2 MU

4 HSPU

8 KBS (32kg/24kg)

Tuesday

Deadlift x 2 reps x 3 sets

Shoulder Press x 2 reps x 3 sets

5, 10, 15, 20, 25, 30 WallBalls (10kg/6kg)

AES 30 DU

Monday

Snatch Balance x 1 rep x 3 sets

Front Squat x 2 reps x 3 sets 

5 rounds

1 min = 10 Bar-Facing Burpees

1 min = AMRAP Power Snatch (155#/105#)

Saturday

Teams of 2

*Deadlift Hold (225#/115#)

150 Box Jump

75 HSPU

225 WallBalls

Friday

OHS x 1 x 3

Back Squat x 1 x 3

5 Rounds

1 min = 4 MU

1 min = AMRAP DU

Wednesday

Snatch + Hang Snatch 80% x 1 x 4

Front Squat x 1 x 3 

“Isabel” (12 min)

30 Snatch (135#/95#)

Tuesday

Sumo Deadlift x 1 x 3

Shoulder Press x 1 x 3

 4 Rounds

15 KBS (32kg/24kg)

12 TTB 

Monday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

10 min OTM

8 Burpees

AMRAP Hang Clean (135#/95#)

Saturday

Teams of 2

5 Rounds

400m

8 MU

16 HSPU

24 Burpees

Friday

Snatch x 1 x 3

Front Squat x 3 x 3

9, 15, 21

Row (Calories)

Power Snatch (115#/75#)

Wednesday

Deadlift x 3 x 3

Push Jerk x 3 x 3

4 Sets

3 min AMRAP

7 Push Up

7 KBS (32kg/24kg)

7 Sit Up

Rest 1 min

Tuesday

Deadlift x 3 x 3

Push Jerk x 3 x 3

4 Sets

3 min AMRAP

7 Push Up

7 KBS (32kg/24kg)

7 Sit Up

Rest 1 min

Monday

Front Squat x 3 x 3

Snatch Balance x 1 x 3

5 Rounds

50 DU

15 Push Press (75#/55#)

10 TTB