SATURDAY

Split Squats

4x8/8

4 Rounds for Time

  • 15/10 Cal Row
  • 10 WBs (30 | 16)
  • 10 Deadlifts (225 | 165)
  • 10 GHD Situps (pvc situps)
  • 6 (3/3) Renegade Rows (HEAVY)

2min rest

FRIDAY

Rx’d

7 minute AMRAP:
- 10 power snatches
- 3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled

7 minute AMRAP:
- 10 power snatches
- 5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

SUNDAY

AMRAP Ladder for 5:00 minutes:

2 Burpees

2 Russian Kettlebell Swings

4/4, 6/6, 8/8, 10/10, etc.

Rest 5:00

3 Rounds For Time:

  • 200m Run
  • 10 Power Cleans (135# | 95#)
  • 15 Knees to Elbows
  • 1:00 plank

2 minute Rest