SATURDAY Metcon (Time) 14-12-10-8-6-4-2 OHS 65/95 SDLHP FRONT RACK LUNGES WALL BALLS 200 MT RUN AFTER EACH RD Warm-up

FRIDAY Warm-up Metcon (Time) 7 RDS 7 BURPEES 14 ALT STEP UPS W. DB 20/30 21 V-UPS 1 ROPE CLIMB 10 CAL BIKE OR ROW

THURSDAY Metcon (Time) 15. MIN TO FIND YOUR 1 REP MAX CLEAN AND JERK (SQUAT OR POWER) BUY IN 200 MT OH PLATE CARRY 25/45 3 RDS 5 HSPU 5 BAR MU /MOD 5 PULL UPS + 5 DIPS 10 PUSH JERKS 85/115 400 MT RUN

WED Warm-up Metcon (Time) WARM UP 1 MIN ROW 1 MIN BIKE PVC PASS THROUGH 5 SNATCH GRIP D/L W/ EMPTY BAR 5 BACK SQUATS 4RDS 15 HANG POWER SNATCHES 65/95 30 BACK SQUATS 60 DUBS

TUESDAY Warm-up Metcon (AMRAP – Rounds and Reps) EWOD ENDURANCE AT 6AM ONLY 2X 200 MT RUN ON 1:15MIN 2X 400 MT RUN ON 2:00 2X 800 MT RUN ON 4:30 2X 400 MT RUN ON 2:00 2X 200 MT RUN ON 1:15 MURPH

MONDAY Warm-up Metcon (Time) WARM UP 200 MT JOG WITH EMPTY BAR 10 GOOD MORNINGS 10 BACK SQUATS 10 STRICT PRESS 10 STEP UPS WOD 1 MILE RUN 50 THRUSTERS WITH EMPTY BAR( 5 BURPEES EVERY TIME YOU DROP THE