Wednesday

  From HQ

           3 rounds for time:

150 DUBS

50 GHD back extensions 

50 Abmat sit ups

Results

   

Sunday- box squats

   Strength: Box squats

 

Saturday

        10 Rounds for time

5 Power cleans (135/95)

10 wallballs

5 calorie row/ski

 Strength: 4 attempts 

Max thruster

Sled day

 

      10 rounds for time

Push sled 25 meters

Pull back 25 meters

5 deadlifts

10 box squats w/ heavy KB

Wednesday HQ

      

Sunday

            AMRAP x3

#1. AMRAP-6

       Row/ski 15 calories 

       KB swings

            Rest 3 minutes

#2. AMRAP-6

       Farmer carry 100 meters

        GTOH w/plate

             Rest 3 minutes 

#3. AMRAP-6

       50 DUBS

       DB SNATCHES 

* partners A starts w/ first movement 

   Partner B does as many reps of second movement 

** switch when partner A finishes