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Monday

Make That Bread

Every 4min x 5 200m Run 12 Ring Dip 18 STOH 115/80 Fitness: 200m Run 18 Push Up 18 DB STOH RX+: 200m Run 6 RMU 18 STOH 155/105 You need to be able to rest before the next round. If that's not happening, lower the weight or the reps.

Tuesday

Front Squat Week 1 of 5 6x3 Set 1-2: 70% Set 3-4: 75% Set 5-6: 80% First week of our cycle! we'll see 3 working weights today. We'll be increasing weight weekly so make sure to log your numbers and stick to the percentages.

Power Tower (Time) 3 Rounds for Time 4 Wall Walk 8 Deadlift 225/155 60 Double Under 12min Cap Fitness: 100 Single Under RX+: 8 Deadlift 275/205

Wednesday

Grape Nuts (No Measure)

25min EMOM - 14 Box Jump 24/20 - 50ft HSW - 6-12 Strict Pull-Up - 12/8 Cal Ski (Sprint) - Rest Fitness: Step Ups :30-:40 HS Hold, Bear Crawl, DB OH Hold

Banded Strict Pull-Up/Ring Row RX+: 30/24 inch Box 15/10 Cal Ski

Thursday

Fruit Loops Teams of Two

AMRAP 10

30 Wall Balls

30 Cal Ski

30 TTB

Rest 1:00

AMRAP 10

30 DB Bench

30 Cal Row

30 Pull Ups

Rest 1:00

AMRAP 10

30 Power Cleans 135/95

30 Cal Bike

30 Bar MU

Friday

Hang Snatch Every 90sec x 7 3 Hang Squat Snatch Start around 55% of 1RM Snatch and build. Fitness: Every 90sec x 7 3 KBS 3 Goblet Squat

Fluffy Muffins (Time) For Time But In: 30/25 Cal Bike

2 Rounds 200ft SB Bear Hug Carry 100/70 20 Burpee OverLine RX+: 150/100