MONDAY
Score Time
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
– Partition the pull-up and deadlift reps any way.
TC 20
Score Time
100 shoulder press 45/35
TC 7
TUESDAY
Score Reps
27-21-15-9 reps for time:
Hang power cleans 95/65
Toes-to-bars
-one athlete performs a round while the other does box step ups
TC 28
WEDNESDAY
3-3-3-3-3
70-85% across all sets
rest 3 mins
Score Reps
2 rounds
1:00 Max front squat
1:30 off
60% of 1RM
-from the deck
THURSDAY
Score Rounds and Reps
AMRAP 12
6 Floor press
9 Lat. burpee over bar
12 deadlift 155/105
200m run
EMOM 10
1 Split jerk
60% of 1RM
-focus on form!
FRIDAY
Score Rounds and Reps
AMRAP 10:
3 wall walks
15 med ball squat cleans 20/14
45 double-unders
4x 1-3 Reps
Rest 2 mins between efforts
SATURDAY
8:15am skill/strength
9:15am team workout
