SATURDAY Warm-up Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP 12 POWER CLEANS 65/95 6 MAN MAKERS 12 TOES TO BAR 400 MT RUN

FRIDAY Warm-up Metcon (Time) 1 MILE RUN 40 BOX JUMPS 30 CAL ON THE BIKE OR ROWER 200 MT FARMERS CARRY 35/55

THURSDAY Front Squat (3-3-2-2-1-1-1) Metcon (Time) 17 MIN CAP 40 BURPEES 30 FRONT SQUATS 35/45 30 BURPEES 30 FRONT SQUATS 55/75 20 BURPEES 30FRONT SQUATS 65/95 10 BURPEES 30 FRONT SQUATS 85/115

WED Warm-up Metcon (Time) 5 RDS 12 D/L 9 HANG POWER CLEANS 6 PUSH JERKS 12 PULL UPS 200 MT RUN RX 85/115 RX+105/155

TUESDAY Warm-up Metcon (AMRAP – Reps) EWOD + WOD OF THE DAY 2 MINS REST AFTER EACH STATION TEAMS OF 2 IN 8 MIN TEAM MUST COMPLETE AS MANY AIR SQUATS/ CAL ON BIKE AS POSSIBLE(SWITCH EVERY 15 CAL)

MONDAY ( GYMNASTIC CLINIC WITH KEVIN AT 4:30) Warm-up Metcon (Time) BRNG SALLY UP BACK SQUAT CHALLENGE. 55/75 EVERY TIME THE SONG SAYS "BRING SALLY DOW" YOU SQUAT DOWN AND HOLD UNTIL YOU HEAR