Sunday

 Strength: Bench press/ drop sets

Conditioning: 100 TTB

EMOM- 10 jump squats/ burpees 

       Closer: partner Farmer carry/ jump rope

Partner #1 carries 50 meters

Partner #2 jumps

Switch

Saturday

 

Closer:

20 rounds w/ partner

5 calorie row

5 wallballs

Saturday

            The Ghost - 6 rounds

1:00 max calorie row

1:00 max burpees

1:00 max dubs

1:00 rest

Strength: EMOM-9

2 squat cleans

Thursday

  #1. Bar hangs 5x30 seconds

 #2. 10 rounds w/partner

Partner #1. Push sled 25 meters (one length of turf) then farmer carry 50 meters. Push sled back to start

Partner #2. Does 15 back extensions 15 sit-ups and wall sit until sled returns

Switch for a total of 5 rounds each

Thursday

    

———————————————————————

Wednesday

 10 Rounds for time

     5 power cleans

     10 wallballs

     5 calories row/ski

Sunday

  5 RFT

7 pull ups

14 wallballs 

21 KB swings

————————-