SATURDAY Metcon (AMRAP – Rounds and Reps) 24 MIN AMRAP 6 TOES TO BAR 30 DUBS 12 BURPEES OVER THE BAR 30 DUBS 18 SDLHP 30 DUBS 24 WALL BALLS 30 DUBS

FRIDAY PARTNER Warm-up Metcon (Time) 80 OHS 55/75 80 V-UPS 1. MILE ROW ( SPLIT HOWEVER YOU WANT) 60 POWER SNATCHES 60 HOLLOW ROCKS 1 MILE RUN( TOGETHER)

THURSDAY Warm-up Metcon (Time) 20-16-12-8-4 POWER CLEANS 85/115 200 MT RUN 1 ROPE CLIMB RX+ 2 RING MU INSTEAD OF ROPE CLIMB Weightlifting MAX CLEAN AND JERK 10 MIN EMOM BEAR COMPLEX @80%

WED Warm-up Metcon (AMRAP – Rounds) EMOM X 5 MIN 6/12 CALL BIKE 5 BURPEES REST 2 MIN Metcon (AMRAP – Rounds) EMOM X 5 6/12 CAL ROW 10 DB POWER SNATCHES 20 /30 RX+ 35/50 REST 2 MIN Metcon (AMRAP

HAPPY 13TH BIRTHDAY LEAH Warm-up Metcon (AMRAP – Rounds and Reps) 10-15 MIN BENCH DAY! 5-4-3-2-1-1-1 20 MIN AMRAP 13 FRONT SQUATS 65/95 13 BOX JUMPS 13 PUSH UPS 30 SIT UPS EVERY 5 MIN

MONDAY Warm-up Metcon (Time) 5-10 MIN STRICT PULL UPS DRILLS WOD 3 RDS OF DT ( 12 D/L 9 HANG POWER CLEAN, 6 PUSH JERK 105/155) 1 RD OF HELEN( 400MT RUN ,21 KB SWINGS, 12 PULL UPS) 3 RDS OF DT 1 RD OF HELEN