SATURDAY Warm-up Metcon (Time) 4 RDS 16 HANG POWER CLEANS85/115 200 MT RUN 12 BURPEES OVER THE BAR 400 MT RUN

FRIDAY Warm-up BENCH (3–3-2–2-1-1-1) LETS SEE HOW MUCH WE CAN BENCH! Metcon (Time) 5 RDS 12 STOH 85/115 12 TOES TO BAR 200 MT RUN W A PLATE 15/25

HAPPY VALENTINE’S DAY Warm-up Metcon (AMRAP – Rounds and Reps) GRAB A PARTNER! ONE ATHLETE COMPLETES ONE FULL RD AT A TIME 00-10 MIN AMRAP 10 D/L 95/135 10 BOX JUMPS 10 WALL BALLS Metcon (AMRAP

WED Warm-up Metcon (Time) 200 MT ONE ARM FARMERS CARRY KB OR DB 35/55 50 SIT UPS 50 GROUND TO OH USING A PLATE 25/45 50 LUNGES IN PLACE WITH PLATE OH 50 SIT UPS 200 MT ONE ARM FARMERS CARRY Metcon (Calories)

MURPH PREP Warm-up Metcon (Time) ENDURANCE + WOD OF THE DAY FOR TIME 800 MT RUN 4 RDS OF CINDY 800 MT RUN 4RDS OF CINDY 800 MT RUN

MONDAY Warm-up SNATCH COMPLEX (1+1+1) SPEND 15 MIN WORKING TO A CHALLENGING WEITGH . WITHOUT DROPPING THE BAR . 1 POWER SNATCH 1 HANG SQUAT SNATCH 1 OHS Metcon (Time) 6 RDS 6 POWER SNATCHES 6 OHS 6 BURPEES