Saturday

           AMRAP -20

200 Meter run/ row

21 DUBS

15 DB snatches 

9 Pull ups

CLOSER: 5 Rounds 

     12 Wallballs

     60 seconds wall sit

Thursday

         5 Rounds for time

Sled push down and back 50 meters

10 step ups

10 DB sumo deadlifts 

10 TTB

Wednesday

          10 rounds

5 deadlifts

20 meter heavy object carry

5 bench press

20 meter heavy object carry

Closer: 10 rounds for distance 

:30 row / :30 second rest

Saturday

          10 Rounds for time 

5 Front squat (body weight)

4 Stone to shoulder 

3 Shoulder press

200 meter ski/ row

Friday - Zeus

           ZEUS

3 rounds for time

30 wallballs 

30 SDLHP

30 box jumps

30 push press

30 cal row

30 push ups

10 body weight back squats

Thursday sled day

       Sled Day - 10 Rounds

Sled push -25 meters

Sled pull -25 meters

30 second bar hang

10 sumo deadlifts

 * add weight every 2 rounds

Sunday

         5 Rounds for time

8 pull ups

16 power snatches (45/35)

24 front squats (45/35)

Finisher: partner (I go you go)

10 DB snatches (53/35)

30 DUBS