Tuesday

           6 RFT

5 calories ski erg

50 meter Farmer carry

10 back extensions 

10 knees to elbows

Monday- Labor Day

           6 Rounds for time

4 sumo dead lifts

8 TTB

16 box jumps

:60 wall sit 

———————-

Metcon x3

#1. EMOM-10

    Even- 5 Sumo deadlifts

     Odd- 30 Dubs

Rest- 90 seconds 

#2. 3 Rounds

       20 DB snatches 

       20 Abmat sit-ups/ TTB

Rest- 90 seconds 

#.3. AMRAP-10

        25 meter farmer carry

        15 KB swing (sub 7 goblet squats)

Sunday

      40 - 30 - 20 

Wallballs

HPC

Sit ups

* E4MOM - 200 meter run/ ski/ row

                      25 DUBS

** start with the run/dubs

Saturday

           6 Rounds for time

9 Deadlifts

9 KB swings

9 Pull ups

Saturday

        Strength: Pull ups

Metcon: 40-30-20

Wallballs

KB swings

Sit ups

* E4MOM 

200 meter run

25 DUBS

** the workout starts with the run and dubs

Saturday

  Conditioning: 10 rounds

     7 thrusters

     7 pull ups

     7 burpees 

——————-

  Chipper: 1 RFT

     10 deadlifts

     20 pull ups

     30 box jumps

     40 KB swings

     50 DUBS

     40 KB swings

     30 box jumps

     20 pull ups

     10 deadlifts

———————-

100 STOH

      * 50 meter farmer carry every time you rerack

————————-

   6 RFT 

9 front squats

9 pull ups 

9 KB swings

———————

   15-10-5

Power cleans 

Front squats

Single unders x100 (150/100/50)

     

Sunday

      Strength - Pull ups

Conditioning 

  E3MOM X7 rounds

15 Wallballs 

35 DUBS

3 Squat cleans

————————-or-

        9-15-21

Run 200

Burpees

Hang power cleans

Box jump

        21-15-9

Burpees 

Hang power cleans 

Box jumps

———————

Closer w/partner for 10 rounds

:30 ball slam 

:30 bar hang