SATURDAY Warm-up Metcon (Time) 8 RDS 8 KB SWINGS 35/55 8 FRONT SQUATS 65/95 8 TOES TO BAR 8 BOX JUMP OVER 200 MT RUN

FRIDAY Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 12-HANG POWER CLEANS 85/115 12-WALL BALLS 24- DUBS RX 1 ROPE CLIMB ON TOP OF EACH RD RX+ 2 RING/BAR MU ON TOP OF EACH RD

THURSDAY Warm-up Metcon (Time) NANCY 5 RDS 15 OHS 65/95 400 MT RUN 100 ABMAT SIT UPS AFTER NANCY

WED Warm-up Metcon (Time) 21-18-15-12-9 DB POWER SNATCHES 20/30 9-12-15-18-21 BURPEES OVER DB 3 RDS 15-SDLHP 65/95 15/20 CAL BIKE OR ROW

TUESDAY Metcon (Time) MURPH PREP E.M.O.M X 5 7 STRICT PULL UPS RX+ MUST WEAR A W VEST WOD GRAB A PARTNER 800 MT RUN ( TOGETHER) 100 PULL UPS 100 PUSH UPS ( ONE PERSON MUST HOLD A PLANK POSITION) SWITCH

MONDAY Warm-up Metcon (Time) SPEND 5-10 MIN WORKING ON YOUR DUBS! DUB CHALLENGE 10 MIN CAP DUBS! 50-40-30-20-10 EVERY TIME YOU TRIP YOU MUST RESTART YOUR SET ( REST AS NEEDED) RX+ 100-80-60-40-20 Metcon