FRIDAY Warm-up Metcon (Time) 5 RDS 20-GABBY SIT UPS 10-DB BOX STEP UPS 20/30 5-MAN MAKERS 3-HSPU 1 ROPE CLIMB RX+ DB 35/50 STRICT HSPU INSTEAD OF ROPE CLIMB 3 RING MU

THURSDAY Warm-up Metcon (AMRAP – Rounds and Reps) GRAB A PARTNER 100 CAL ON BIKE OR ROWER SWITCH EVERY 10 CAL AMRAP 20 MIN 200 MT RUN 12-BACK RACK LUNGES 55/75 12-BACK SQUATS

WED Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 STOH KB SWINGS BURPEES PULL UPS RX KB 35/55 RX+ 55/70 STOH RX 75/115 RX+ 105/155 RX+ BURPEES CTB

TUESDAY Warm-up Metcon (Time) 400 MT FARMERS CARRY 35/55 KB OR DB 100 RENEGADE ROWS 25 D/L 105/155 100 AIR SQUATS 25 D/L 400 MT FARMERS CARRY

MONDAY Warm-up Metcon (Time) E.M.O.M X6MINS MIN 1- PLANK MIN 2- 15 V-UPS MIN 3- 10 STRICT PULL UPS MIN 4 -PLANK MIN 5-15 V UPS MIN 6- 10 STRICT PULL UPS REST 3 MINS WOD 800 MT RUN 15 HANG SQUAT SNATCHES

WED Warm-up Metcon (Time) E .M.O.M X6 MIN 1- 10-WTF MIN 2 -10 -DECK SQUATS MIN3-10 WTF MIN 4 10-DECK SQUATS… REST 2 MINS WOD 4 RDS 18-HANG POWER CLEANS 85/115 12-BURPEES OVER THE BAR 6-WALL WALK