GRAB A PARTNER Warm-up Metcon (Time) FOR TIME BUY IN 10 PULL UPS WITH TOES TO BAR( 1 PULL UP 1 TOES TO BAR) TRY TO CONECT THEM! 10 EACH PERSON 40 HANG POWER CLEANS 40 KB SWINGS 40 WALL BALLS 40 BURPEES

FRIDAY Warm-up Metcon (Time) WARM UP 3 STATIONS 30 SEC ON 15 0FF X 4 EACH STATION 1- PLANK 2-ROW 3-BIKE POST COMMENTS OF TOTAL CAL REST 2 MIN WOD 40-30-20-10 RENEGADE ROW 20/30 20-15-10-5 D/L 135/185 100

THURSDAY Warm-up Metcon (Weight) WARM UP 3 MIN ON THE BIKE WITH EMPTY BAR 10 FRONT SQUATS 10 GOOD MORNING 10 OHS 5-10 MIN SNATCH PROGRESSION SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF) 3

WED Warm-up Metcon (AMRAP – Reps) SPEND 10-15 MIN BARBELL HIP THRUST (USE BENCH OR BOX) 4 SETS OF 10 REPS ( ADD WEIGHT AS NEEDED) REST BETWEEN SETS WHILE TAKING TURN USING THE BENCH WOD E.M.O.M X

MURPH PREP Warm-up Metcon (AMRAP – Rounds and Reps) 24MIN AMRAP 800 MT RUN IN THE BEGINNING AND @ 10 MIN MARK FOLLOWED BY 50 AIR SQUATS RD 1- 2- PULL UPS 4 PUSH UPS RD2- 4 PULL UPS 6 PUSH UPS RD3

MONDAY Warm-up Metcon (Time) ALL OUT! 4 RDS 400 MT RUN 20 BURPEES 4 RDS 200 MT RUN 20 FRONT SQUATS 55/75