Monday

"Laura Mayes"
4 Rounds for Time

  • 40 Double Unders
  • 12 Shoulder-to-Overheads (135/95)
  • 12 Back Squats (135/95)
  • 12 Burpees

TUESDAY

Bench Press
5x5

Amrap 15 minutes of:

  • 15 Cal Row
  • 10 Bench Press (135# | 95#)

WEDNESDAY

Skill Time

  • Static Hang Test
  • 3x10 Hanging Windshield Wipers
  • Perfect K2E

4 Rounds for time:

  • 10 strict knees to elbows
  • 3 Down N' Back Farmer's Carries (AHAP)
  • 20 Box Jumps

THURSDAY

7 Rounds for load:

  • 3 Deadlifts 
  • 2 Power Cleans 
  • 3 Front Squats

(bar cannot rest keep the complex going or set is terminated)

SealFit ABS!
20 reps of:

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

FRIDAY

Push Jerks + 2 Split Jerks

4x 2

"Cindy"

AMRAP in 20 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

(L2 test at 10 minutes)

SATURDAY

Box Squat
5x5

3 rounds:
400m Run
15 KBS
3 Rope Climbs"

SUNDAY

EMOM for 30 minutes:
1 Snatch
*Start at a moderate weight and slowly increase

500m row for Time