MONDAY

10 rounds for time:

  • 3 Deadlifts (315 | 205)
  • 5 3C VUPS

AFTER:
SealFit ABS!
20 each (10 for LVL 1):

  • sit ups
  • leg levers
  • flutter kicks
  • good morning darlings
  • crunches
  • reverse crunches
  • bicycle crunches
  • hollow rocks

TUESDAY

PULL UPS
Max Wtd Pull Up (lvl 2 C2B)

MAX EFFORT:

10 rounds
E3MOM

  • 250m Row / Airdyne 20 / Ski Erg
  • 10 Burpees
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WEDNESDAY

"Nate"
AMRAP in 20 minutes

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings


THURSDAY

Pause Back Squat
4x2

AMRAP in 12 minutes:

  • 15 Ball Slams (40# | 30#)
  • 20m Plate Pinch Carry (45# | 35#)
  • 30 Russian Twists (45# | 35#)

FRIDAY

Skill: RING WORK Part 2

4 rounds:

  • 200m burden run
  • 40ft Front Rack Lunge
  • 4 Rope Climbs

SATURDAY

Hang Squat Clean
Max Double

For time:
100 Double-Unders
Immediately into...

9-15-21:

  • Squat Clean (135# | 93#)
  • Toes to Bar

SUNDAY

Partner Chipper:

  • 20 Man Makers (45# | 35#)
  • 30 Burpee Box Jumps (24" | 20")
  • 40 DB Power Snatches (45# | 35#)
  • 50cal AD Bike
  • 40 DB Power Snatches
  • 30 Burpee Box Jumps
  • 20 Man Makers