THURSDAY Warm-up Metcon (Time) 2 RDS 12 SQUAT SNATCHES 6 HSPU (RX+ STRICT) 2 RDS 10 STOH 5 RING DIPS ( RX+ RING MU) 2 RDS 14 POWER CLEANS 7 BOX JUMPS ( RX+ 24/30) RX 75/115 RX+ 95/135

WED Warm-up Metcon (Time) 40-30-20-10 SIT UPS HAND RELEASE PUSH UPS 2 RDS 600 MT RUN 30 WALL BALLS ( EVERY TIME YOU STOP 5 DECK SQUATS)

TUESDAY Warm-up Metcon (Time) 3 RDS 200 MT RUN 10 KB SWINGS 35/55 (55/70 RX+) 3 RDS 200 MT R0W 10 PULL UPS ( CTB RX +) 3 RDS 30/15 BIKE CAL 10 FRONT RACK LUNGES 65/95 (85/115 RX +)

MONDAY Warm-up Front Squat (1 REP ) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 CLUSTER BURPEES OVER THE BAR RX 65/95 RX+ 85/115

SATURDAY Warm-up Metcon (Time) 4 RDS 10 D/L 95 /135 5 STOH 10 BACK SQUATS 5 MAN MAKERS 400 MT RUN

FRIDAY Warm-up Metcon (AMRAP – Reps) E M O M X 6 MIN 10 V-UPS 10 HOLLOW ROCKS 10 SIT UPS REST 2 MIN WOD 6 MIN 100 MT SLED PULL25/45 10-KB SWINGS 35/55 REST 2 MIN 6 MIN 100 MT ROW 10 WALL BALLS REST