SATURDAY Warm-up Metcon (AMRAP – Rounds and Reps) 0-10 MIN 8 THRUSTERS 65/95 4 DEVIL PRESS 20/30 Metcon (AMRAP – Rounds and Reps) 10-15 MIN 800MT RUN REST WITH TIME REMAINING 15-25 MIN 6 D/L

FRIDAY BENCHMARK WOD! Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (Time) MOD VERSION BUY IN 30 V-UPS 30 PLATE GROUND TO OVER HEAD 9-7-5 CTB PULL UPS SQ SNATCH 65/95 GRAB A PARTNER ROW

THURSDAY Warm-up Metcon (Time) 4RDS 400 MT RUN 3 RDS OF MACHO MAN (3 POWER CLEANS,3 FRONT SQUATS, 3 PUSH JERK)95/135 TEAMS OF 3 90 CAL BIKE SWITCH EVERY 10 CAL Weightlifting 2 MORE WEEKS OF WEIGHTLIFTING

WEDNESDAY Metcon (Time) 100-80-60-40-20- DUBS 50-40-30-20-10 SIT UPS 25-20-15-10-5 SDLHP 65/95

TUESDAY MURPH PREP! Metcon (AMRAP – Rounds and Reps) 20 MIN CAP RUN 400 MT EVERY 5 MIN 1 PULL UP- 2 PUSH UPS-3 AIR SQ 2 PULL UPS-4 PUSHUPS-6 AIR SQ 3 PULL UPS-6 PUSH UPS-9 AIR SQ 4 PULL UPS 8 PUSH

MONDAY Warm-up Metcon (Time) 20 FRONT RACK LUNGES 65/95 80 KB SWINGS 35/55 -EVERY TIME YOU DROP (Run 100 mt with the kb) 20 FRONT RACK LUNGES 65/95 80 WALL BALLS (RUN 200 MT WITH THE BALL EVERY TIME YOU