WED Metcon (Time) 75 WALL BALLS 20 HANG POWER SNATCHES 55/75 200 MT 1 ARM FARMERS CARRY 35/55 KB OR DB 50 WALL BALLS 20 HANG POWER SNATCHES 200 MT OH PLATE CARRY 25/45 25 WALLBALLS 20 HANG POWER SNATCHES

TUESDAY Warm-up Metcon (Time) 7 RDS 7 FRONT SQUATS 85/115 7 PUSH PRESS 7 PULL UPS 7 SIT UPS W MEDICINE BALL( BALL MUST TOUCH OH AND IN FRONT OF FEET)14/20 RX+ 135 + CTB PULL UPS

MONDAY Warm-up Power Clean (3-2-2-1-1-1) Metcon (Time) 30 POWER CLEANS 65/95 30 BOX JUMPS 400 MT RUN 20 POWER CLEANS 85/115 20 BOX JUMPS 400 MT RUN 15 POWER CLEANS 95/135 15 BOX JUMPS 200 MT RUN 10 POWER

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 4 RDS 14 HANG SQUAT CLEAN 7BURPEES OVER THE BAR 12 PUSH JERKS 6 BURPEES 10 OHS 5 BURPEES PULL UPS 400 MT RUN RX 65/95 RX +85/115

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 6 BAR MU ( MOD 6 PUSH UPS+ 6 DIPS) 12 BOX JUMP OVERS 30 HOLLOW ROCKS 3 RDS 200 MT ROW 15 GOBLET SQUATS 35/55

THURSDAY CrossFit Hardcore Warm-up SNATCHES (1) 15 MIN TO FIND 1 REP MAX POWER SNATCHES Metcon (Time) 20 MIN AMRAP 12 POWER SNATCHES 65/95 200 MT RUN 12 KB SWINGS 35/55