MONDAY
1×3
In 14 minutes build to a heavy triple
Rest 1-2 mins
Score Time
10-9-8-7-6-5-4-3-2-1
muscle snatch 65/55
abmat sit ups
Ring dips
TC 12
TUESDAY
1×3
EMOM 7
3 deadlifts
add each set ending at metcon weight or slightly higher
10 deadlifts 275/185
20 pull-ups
30 wall-ball shots 20/14
40 box jumps 24/20
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
TC 20
WEDNESDAY
6×12
DB bench
6×10
Sumo Deadlift
3 min rest
THURSDAY
Score Checkmark
5 x 3:00 AMRAP
1 rope climb (15/15 ft)
9 thrusters (65/95 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
FRIDAY
Score Time
5 rounds for time
12 Db power snatch 1×50/35
25′ DB walking lunge (rest on shoulder)
12 wall ball shots 20/14
25′ DB walking lunge (rest on shoulder)
TC 15
Score Reps
EMOM 8
5 V-ups
SATURDAY
8:15am skill/strength
9:15am team workout
