MONDAY
Score Checkmark
on a 10 minute clock
work on developing the skill with this buss stop method
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
TC 15
TUESDAY
Score Rounds and Reps
5x AMRAP 3
15 overhead squats 95/65
10 toes to bar
14/12 bike 18/14 row/ski
rest 2 mins inbetween AMRAPS
*start where you left off
WEDNESDAY
Score Checkmark
6 sets
12 skull crushers
12 db bench press
12 db bicep curls
2 min rest
THURSDAY
Score Checkmark
4 rounds
18 sit ups
100m odd object carry
30 sec deadhang
30 sec wall sit
FRIDAY
EMOM 20
min 1: 12 burpees
min 2: 12 chest to bar
min 3: 4-25′ weighted walking lunges 1×50/35
min 4: max wall walks
min 5: rest
-carry db resting on shoulder
SATURDAY
8:15am skill & strength
9:15am team workout
