Monday

Time to Max Out the Clean!
1rm Power Clean
1rm Clean

Workout
Get after this one, no time for a drink!
25 DB Deadlifts 20/12.5
20 DB Squats
15 DB Push Press
10 Devil Presses
400m Run

Tuesday

Skill

Bar Muscle Up Progressions

If you have Bar Muscle Ups
E3MO3M 15
3 Bar Muscle Ups
3 Chest To Bar
3 Toes To Bar

Workout
2 Bar Muscle Ups
20 Russian Swings 32/24
2 Bar Muscle Ups
10 Goblet Squats
2 Bar Muscle Ups
20 Burpees

Just Move
3 Rounds
1 min On
20s Off

Ring Rows
DB Thrusters
400m Run (2 mins)
Sit Ups
Press Ups
500m Row (2 mins)
Wall Balls
High Knees
1000m Air Bike (2 mins)

Wednesday

Partner EMOM
1 Minute On
1 Minute Off

EMOM 10
5 Strict Pull Ups + 10 Sit Ups + 15 Air Squats

EMOM 10
5 Strict Pull Ups + 10 HSPU + 15 Air Squats

EMOM 10
5 Strict Pull Ups + 10 Press Ups + 15 Air Squats

Endurance

1 Mile Run

5 Rounds
20 Kb Swings 24/16
10 Burpees to Target

1 Mile Row

Thursday

Strength
1. 8 OH DB Walking Lunges
2. 10-15 Heavy Wall Balls

Record DB weight

Workout
2RFT
600m Run
40 Plate GTOH 20/15
20 OH Lunges

Hero

VIOLA
Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches, 95 lb.
•17 pull-ups
•13 power cleans, 95 lb.

Friday

Gymnastics Skill
Skin The Cats
Into assisted back levers

Workout

5RFT

15 DB Thrusters 20/12.5
12 Sit Ups
9 Cal Air Bike/ Row

12 min time cap

Saturday

Endurance
Karen
150 Wall Balls 20/14
Every Break =
400m Run + 10 Burpees

Teams of 3
AMRAP 36
YGIG
100m Run
7 DB Hang Squat Cleans 22.5/15
9 Toes To Bar

Sunday

6 Minutes to Complete
400m Run with a medball
25 Wall Balls

5 Rounds
20s On/ 40s Off
Air Bike
Jumping Lunges
Row
Jumping Squats
Mountain Climbers

6 Minutes to complete
400m Run without a medball!
35 Wall Balls