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Friday

Buy-in: 6x Prowler Push (1=out & back - High/low)

Power Clean 6x2 @ 75% of 1RM

6 Rounds for Time:

15 Wall Balls 20/14#

10 Burpees

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Saturday - Super Saturday

7 mins to establish a 1 RM Thruster (must start with empty bar)

rest 5 mins

For Time: Run 800 meters, then

"Fran" 21-15-6 of

Thursters 95/65#

Pullups

then 400 meter run

*Anytime the athlete breaks (puts the bar down or comes off the pullup station) portion of "Fran" - they must do a penality of 1 dumpster dash

*15 min cap

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Sunday

Amnesty - pick a workout you may have missed or work on a skill

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Monday

Buy-in: 4x12 Reverse Hypers

Back Squat 12-9-6-3-1 increasing weight with 200 meter row after each set

2x3 min AMRAP:

3 Deadlifts @ BW

3 T2B

rest 1 minute

Tuesday

Buy-in: 4x8 dips

Shoulder Press 3x3 - assending weight

Push Press 3x2 - assending weight

Push Jerk 3x1 - max weight

6 min AMRAP: max distance farmers carry with 3 burpees at the top of each minute - athlete picks weight

Sellout: 3 min max rep HSPU's

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Endurance: at ECC @ 6am

3 Rounds for Time:

20 Wall Balls 20/14#

20 Box Jumps 24/20"

20 KBS 55/35#

20 Burpees