Monday
Max Class Size 12

19.6

For Time
30/20 Cal Air Bike
20 Devil Presses 20/12.5
800m Run
20 Devil Presses
30/20 Cal Air Bike

Tuesday
Max Class Size 15

Strength

Snatch 5x2
Build to a heavy two reps with perfect form

Workout

EMOM 15
1. 3 Snatches @80% of Strength
2. 6 Thrusters
3. 9 Strict HSPU or 18 Press Ups

Just Move
5 minutes to Complete
200m Run
20 Burpees
into
3 Rounds
50s On/ 30s Off
Devil Presses
Jumping Squats
Half V Sits
Wall Balls
DB Surrenders
Plank
into
5 Minutes to Complete
250m Row
20 Burpees

Wednesday

Partner Workout

3 Rounds Each
400m Run
15 Russian KB Swings 32/24

2 Rounds Each
500/400m Row
15 Burpees over rower

1 Round Each
40/30 Cal Air Bike
15 Wall Balls 20/14

Endurance

35-30-25-20
Kb Swings
Sit Ups
Press Ups

400m Run between rounds

Thursday
Max Class Size 15

Strength
4RFQ
4 Strict HSPU
6 Strict Pull Ups
8 Strict Toes To Bar

Workout
5RFT
11 HSPU
66 Double Unders

Hero Workout
SHIP
Nine rounds of:
•Squat clean, 7 reps 85/55
•8 Burpee box jumps, 36"" box

Friday
Max Class Size 15

Strength
Banded Bench Press
12x3
Narrow/Normal/Wide

Weight - 50% of 1RM
Band Tension - 25% of 1RM

Workout
For Time
3RFT
30 Air Squats
20 Pull Ups
10 Db Deadlifts 22.5/15

EMOM 6 Press Ups

Rx = Weighted vest

Saturday

Partner Endurance
EMOM 20
P1. 15/10 Cal Row + Max Medball Clean
P2. Repeat

Rest 2 Minutes

E2MO2M 20
P1. Round of DT (60/40) + Max Burpees over Bar
P2. Repeat

Score = Total MBC + Burpees

Teams of 3
AMRAP 30
YGIG
9 Power Cleans 60/40
5 Syncro Down Ups
7 Front Squats
5 Syncro Down Ups
5 Thrusters
5 Syncro Down Ups
800m Run Together

Sunday

Just Move
5 Rounds

30s On/ 20s Off

Box Jumps
HR Press Ups
Jumping Lunges
Wall Sit
Side Plank Right
Mountain Climbers
Side Plank Left
DB Bent Over Row