October 17, 2021

Monday

A)

18 min AMRAP
50/38kcal
40 in and outs flat feet
30 Shoulder to overhead (42.5/30)
Rest 3 mins

For time:
50/38kcal for time
3.5min time cap

B) EMOM 5mins

20 sec l-hang/ knee tuck

Tuesday

A)
Build to heavy 1 Power Clean + 1 Power Clean + 2 Hang Power Clean
Reset on floor after 1st PC

B) For time:
15 PC @ 90% weight from A
15 box jumps
60/40 kcals
15 box jumps
15 PC @ 90% weight from A

Wednesday

A)
5-5-5-5 Split jerk

B)
15-10-10-15
TTB
STOH (60/40)

Base Conditioning

A) 8min row 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 26s/m 2min stroke rate 28s/m	C) 8min row 2min stroke rate 22s/m 2min stroke rate 28s/m 2min stroke rate 22s/m 2min stroke rate 28s/m
B) 8 x 20on/ 40 off run	D) 8 x 30on / 30 off run

Thursday

A)

4 Rounds for time
1km/900m row/ski or 800m run
20 KB Swings
20 bodyweight back squats

4 min cap on row
4 min cap on swings and squats

Friday

A)

Every 3 mins x 4 rounds
10 strict dips
40 DU
20 V-Sits
Rest 2 mins
B)

Every 3 mins x 4 rounds
10 kipping PU/CTB
40 DU
15 weighted sit ups

2min cap on rounds

Saturday

12min AMRAP

9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans

Rest 2 mins

12min AMRAP

20/15kcals
10 thrusters

Sunday

10 rounds
30sec on / off kit of choice
Into 5minutes AMRAP
5 pull ups
10 press ups
15 air squats

Into 5minutes AMRAP
10 rounds
30sec on/off kit of choice

Into 5minutes AMRAP
5 pull ups
10 press ups
15 air squats