MONDAY
Score Reps
Every 2:00 for 6 Rounds
6 -50′ shuttle runs
Max wall ball 20/14
-rest 1:00 between sets
Score Reps
TUESDAY
Score Reps
2 rounds
30 toes to bar
40 push jerks 115/75
50 farmer carry stationary lunges 2×50/35
60 double unders
TC 20
WEDNESDAY
15-12-9-6-3
each set as heavy as possible
rest 4 minutes after each set
THURSDAY
Score Calories
Every 2 mins for 14 minutes
6 thrusters 95/65
2 lat burpee over bar
* perform calories on the remainder of each 2 min window
1
x
8
start at 55%
add each set you can
rest 2- mins
FRIDAY
EMOM 8
2 deadlift
Add each set until you get to metcon weight
Score Reps
EMOM 19
6-12 box jumps 30/24
6-12 handstand push ups
6-12 deadlifts 225/155
6-12 chest to bar
1 min rest
SATURDAY
8:15am skill/strength
9:15am team workout
