Sunday

  Strength 2 options

       Sled push- adding weight each round 

 Or Farmer carry- heavier each round

 Conditioning: E3MOM

       75 Dubs/ singles 

        15 KB swings

         Amrap deadlifts

 Rest 1 minute 

 Continue until you reach 75 deadlifts 

Saturday

    AMRAP- 3 cycles

AMRAP-5

4 pull ups

8 Powercleans

12 squats

*rest 1 minute

     Closer - 10 rounds

6 TTB

10 wallballs

Thursday sled day

          Sled push/ pull

10 rounds for time

 Push sled 25 meters

 Pull back 25 meters

 5 Deadlifts

 Farmer carry treadmill 30 seconds

* add weight after every 2 rounds

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