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Friday

Warmup: 3 Rounds

20 Second Static pullup hang

10 Bar Thrusters

2 Laps

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

Jerk 2x3, 2x2, 5x1

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

5 Rounds for Time:

5 Jerks @ 80% of finish weight

10 Hand Release Push up

15 Box Jumps 24/20"

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Saturday

Warmup: 8 mins of

300 meter row

15 Bar OHS

5 HSPU's

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

Teams of 2 athletes for time:

1 mile run

80 KBS 70/55#

80 Pullups

80 Burpees

1 mile run

*Both athlete must run together. Both athlete must perform each movement synchronized and the workout cannot be "Murphed"

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Sunday

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

OPP - Workday Workout will be posted at the box

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Monday

Warmup: 10 mins of

250 meter row

30 second pullup hold

10 wall balls

30 second HS hold

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

Bench 6x3 Increasing load with 10 ring rows after each set

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

3 min max rep burpees

rest 1 min

2 min max rep single arm kettlebell or dumbell snatches

rest 1 min

1 min max rep DU's

Rest 2 mins and do it again!!