SATURDAY Warm-up Metcon (Time) PUSH PRESS-200 MT RUN-BURPEES 65/95 5-RUN-25 10-RUN-20 15-RUN-15 20-RUN-10 25-RUN-5 3 RDS 16 BACK SQUATS 65/95 8 TOES TO BAR

FRIDAY Warm-up Metcon (Time) WARM UP TABATA 40 SECS ON 20 SECS OFF X 4 PLANK 40-20-10-20-40 WALL BALLS 20-10-5-10-20 HANG POWER CLEANS RX 65/95 RX+95/135 EVERY TIME YOU DROP THE BALL/REST RUN 100 MT WITH

THURSDAY Warm-up 400 MT ROW MAX EFFORT (Time) AS FAST AS YOU CAN! Metcon (Weight) 10-15 MIN WORK ON A MEDIUM TO HEAVY WEIGHT ( HOW HEAVY CAN YOU GO) REMEMBER FORM FIRST! FROM THE RACK 1 PUSH JERK 1 SPLIT

WED Warm-up Metcon (Time) 400 MT WALK ONE ARM KB 35/55 60 SIT UPS 50 KB SWINGS 35/55 40 D/L 95/135 30 POWER CLEANS 95/135 20 BURPEES OVER THE BAR 10 DECK SQUATS 400 MT KB CARRY

MURPH PREP Warm-up Metcon (Time) 1 MILE RUN 50 PUSH UPS 50 PULL UPS EVERY TIME YOU COME OFF THE BAR/HANG YOU MUST DO 20 FRONT SQUATS 55/75 50 PUSH UPS 800 MT RUN

MONDAY Metcon (Weight) E.M.O.M X 7 1 SNATCH PULL 1POWER SNATCH 1 HANG SQUAT SNATCH CHALLENGE YOURSELF GOIN UP THE WEIGHT EVERY ROUND SCORE = final weight Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HANG SQUAT SNATCHES