SATURDAY Warm-up Metcon (Time) PUSH PRESS -RUN-WALL BALLS 5- 200 MT RUN -25 10-200 MT RUN-20 15-200MT RUN-15 20-200MT RUN-10 25-200MT RUN- 5 20-200 MT RUN-10 15-200MT RUN-15 10-200MT RUN-20 5-200MT RUN-25

FRIDAY Warm-up Metcon (Time) SLED PULL RELAY 3 X 50 MT 45/90 WOD 3 RDS 2 BAR MU 10 DEVIL PRESSES 20/30 15/20 CAL ON THE BIKE 3 RDS 2 BAR MU 10 DB STEP OVER THE BOX 15/20 CAL ON THE ROWER RX + RING MU

THURSDAY Warm-up Metcon (Time) WOD 2 RDS 10 SQUAT CLEANS 85/115 10 D/L 200 MT RUN 2 RDS 10 POWER CLEANS 95/135 10D/L 400 MT RUN 2 RDS HANG SQUAT CLEAN 105/155 10D/L 200 MT RUN

WED Warm-up Metcon (Time) CORE ! EMOM X6 MIN1- 10V-UPS MIN2-20 HOLLOW ROCKS MIN 3-30 SCISSOR KICKS WOD 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCHES TOES TO BAR HSPU RX 65/95 RX+ 95/135

TUESDAY EWOD +WOD OF THE DAY Metcon (AMRAP – Reps) WITH A PARTNER! 2 MIN REST IN BETWEEN RDS 6 MINS ROW/DUBS SWITCH EVERY 15/ 20 CAL COUNT TOTAL DUBS+ CAL 6 MIN BIKE/BURPEES SWITCH EVERY 10/15 CAL

MONDAY Warm-up COMPLEX (2+2+1) SPEND 15 MIN 2 CLEAN PULL + 2 HANG POWER CLEAN + 1 FRONT SQUAT BUILD TO A CHALLENGING COMPLEX AND PERFORM 4 SETS AT THAT WEIGHT. Metcon (AMRAP – Reps) 4 MIN CAP X 4