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Tuesday:

Buy-in: 10 minutes of Rope Climb Work

Strength: Shoulder Press 4x10 @ max load

3 Rounds for time:

400 meter run

21 Shoulder to Overhead 95/65#

12 Chest to Bar Pullups

(15 min CAP)

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Endurance: at ECC @ 6 am

20! of

Pushups

Situps

Air Squats

Dumpster Dash between each set

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Wednesday

Buy-in: 1 minute max rep lateral plate jumps - must touch top of the plate on each jump

Strength: Front Squat - 8x3 @ 85% of 1 RM

5 Rounds for time:

20 KBS 55/35#

30 DU's

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Thursday:

Teams of 2 Athletes: Team DT

5 Rounds of:

12 Deadlift 155/115#

9 Hang Cleans

6 Jerks

*Each Athlete must complete the full 5 rounds - teams can break up the sets and rounds however they please

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Endurance: TBD

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