MONDAY

5 Minute AMRAP:
800m Run
then:

  • 6 Front Squat (155# | 103#)
  • 8 Pull-Ups

**rest 3 minutes**

5 Minute AMRAP:
800m Run
then:

  • 5 Push Jerks (135# | 93#)
  • 6 Box Jumps (24" | 20")

**rest 3 minutes**

5 Minute AMRAP:
800m Run
then:

  • 4 Thrusters (115# | 73#)
  • 30 Double Unders

TUESDAY

Deadlift
3x3

21-15-9

  • Toes to bar
  • Double push up burpee Box Jump* (24" | 20")

WEDNESDAY

Turkish Get Ups
4x 3/3

"Boat Race"
3 rounds full throttle:

  • 500m Row
  • 400m Run

-Rest 3 mins-

THURSDAY

HOLIDAY TURKEY WOD

(9:30A)

FRIDAY

HOLIDAY WOD

(9:30A)

SATURDAY

Volkswagon

21 - 15 - 9

  • Bench (BW)
  • Pull Ups

SUNDAY

For Time:

  • 70 WBs (20# | 14#)
  • 60 Shoulder to Overhead (95# | 63#)
  • 50 Sit Ups
  • 40 Hang Cleans (95# | 63#)
  • 30 Ball Slams
  • 20 Toes to Bar
  • 10 Handstand Pushups