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Friday

Preview: 40 KBS 70/55# for time

+++++++++++++++++++++++

Buy-in: 3x12 Ring Rows or Deficit Ring Row

++++++++++++++++++++++++++++++

2x3 minute AMRAP of:

3 Deadlifts @ BW

3 T2B

*1 minute break between each set

++++++++++++++++++++++++++

Cashout: OTM x 10

3 Power Cleans @ 75%

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Saturday

Preview: 30 HSPU's

++++++++++++++

Buy-in: 6x5 Dips (Ring, Bench, Box)

++++++++++++++++++++++++

For Time:

800 meter run then,

15-10-5 of:

Cleans 185/115#

Box Jumps 30/24"

4x Double Unders

1 mile Run

++++++++++++++++

Cash out: 7 min AMRAP of:

10 KBS 55/35#

10 Burpees

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Preview: 50 Burpees for Time

+++++++++++++++++++++

Buy-in: 3x10 supermans or weighted supermans

++++++++++++++++++++++++++++++++++

8-7-6-5-4-3-2-1 of:

Back Squats + Deadlifts (increasing load - athlete sets the weight but it should be moderate to heavy)

*This is a strength workout and is not for time

++++++++++++++++++++++++++++++++++

Cashout: 7 min AMRAP:

1 rope climb

3 Hang Clean 165/115#

5 Hand Release Pushups

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