SATURDAY Warm-up Metcon (Time) 1 MILE RUN 30 BACK SQUATS 85/115 30 STOH 30 BOX JUMPS 30 BURPEES 30 WALL BALLS 30 ALT DB POWER SNATCH 20/30

FRIDAY Warm-up Metcon (Time) 400 MT OH WALKING WITH A PLATE 25/45 400 MT RUN 40 KB SWINGS 35/55 40 HOLLOW ROCKS 200 MT OH WALK 200 MT RUN 20 KB SWINGS 20 V-UPS 100 MT OH WALK 100 MT RUN 10 KB SWINGS 10

THURSDAY Warm-up Metcon (Time) 10 MIN CORE WORK (COACHE’S CHOICE) 2 RDS 8 POWER SNATCHES 16 PISTOLS 24 CAL BIKE/ROW/RUN 200 2 RDS 8 SQUAT SNATCHES 16 PISTOLS 24 CAL BIKE/ROW/RUN200 RX 1ST 2 RDS=

WED Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) NO REST AFTER ANNIE 3 RDS 50MT WALKING LUNGES 25 D/L 105/155

MURPH PREP Warm-up Metcon (AMRAP – Rounds and Reps) 24 MIN AMRAP 200 MT RUN 10 PULL UPS 10 PUSH UPS RX+ = W VEST!

MONDAY Warm-up Metcon (Time) GRACE A LIL DIFFERENT! 15-9-6 (7MIN CAP) CHOSE A WEIGHT THAT YOU CAN DO EVERY SET UNBROKEN! IF YOU DROP/PAUSE AT THE FLOOR YOU MUST LOWER YOUR WEIGTH IF NECESSARY OR RESTART