SATURDAY Warm-up Metcon (Time) 6 RDS (35 MIN CAP) 12- THRUSTERS 55/75 12-FRONT RACK LUNGES 12-BOX JUMPS 12-WALL BALLS 200 MT RUN

FRIDAY Warm-up Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 10 POWER CLEANS 85/115 400 MT RUN 10 TOES TO BAR

19.5!!! LAST WEEK OF THE OPEN. Warm-up Metcon (Time) 1 MILE RUN 30 FRONT SQUATS 65/95 100 FARMES CARRY 35/55 30 BACK SQUATS 95/135 100 MT PLATE OH CARRY 25/45 Weightlifting SNACTH HIGH PULL + POWER SNATCH

WEDNESDAY Warm-up Metcon (Time) 21-18-15-12-9-6-3 KB SWINGS AFTER EACH ROUND 15 AB MAT SIT UPS 30 DUBS RX 35/55 RX+ 45/70

TUESDAY Warm-up Metcon (AMRAP – Reps) 2 RDS 6 MINCAP 800 MT 20 PULL UPS 10 PUSH UPS AS MANY AIR SQUATS AS POSSIBLE WITH TIME REMAINING 2 MIN REST 4 MIN CAP 200 MT 20 PULL UPS 10 AIR SQUATS AS MANY

MONDAY Warm-up Metcon (Time) 5 ROUNDS ,ON THE 5 MIN 15- D/L 10-HANG POWER CLEANS 5-PUSH JERKS 15 -BURPEES RX 85/115 RX+ 105/155