102124-102524

Monday

Back Squat

3 x 3 @ 85%

+

2 x 3 @ 89%

Extra Guac

For Time

10-9-8-7-6-5-4-3-2-1

DB Bench Press

KB (1) Goblet Squats

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Tuesday

Double Meat

3 Rounds

1:00 Bike Erg

:30 Rest

1:00 Farmers Carry Hold

:30 Rest

1:00 Bike Erg

:30 Rest

1:00 SB Hold

:30 Rest

Fitness: DB Front Rack Hold

Finisher

3 Rounds

20 Banded Bicep Curls

20 Banded Tricep Extensions

10 Crush Grip Curls

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Wednesday

Squat Cleans

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 85-90%

1 @ 92-95%

+

Clean Pulls

4 x 2 @ 105%

Queso Please

4 Sets

500m Row

10 Clean and Jerks 115/85

*rest 1:00 after each round

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Thursday

Chips, Please

4 Sets (1 set every 10 minutes)

Partner 1: 200m Run

Partner 2: 10 Thrusters 115/85

-straight into-

Partner 1: 250m Ski

Partner 2: 10 DB (2) Box Step Overs

-straight into-

Partner 1: 50 Double Unders

Partner 2: 5 Bar Muscle Ups

Fitness: 400m C2, DB Thruster

100 Single Unders, 8 C2B or Pull-Ups, or a hard gymnastic Pull

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Friday

4 sets

2 Tall Jerks + 2 Strict Press

@ 20%-30% of 1RM Split Jerk

+

4 x 2

Split Jerk w/ 2 sec pause in dip and catch

Cup For Water

3 Rounds

12/10 Cal Echo

12 Deadlifts (185/125)

9 Box Jump Overs