Sunday

        Warm up: bar hang x3

* increase time each round - start w/:30 seconds 

        Conditioning: E2MOM for 20 

 5 Powercleans 

10 Burpees 

15 KB swings

        Finisher: Assbike/Abs

Saturday

         4 Rounds for time 

200 meters row/ski/run

20 Deadlifts

100 DUBS

20 Wallballs 

Friday - Dork

    DORK

    6 Rounds for time

60 DUBS

30 KB swings

15 Burpees

Thursday

     6 rounds for time

6 sumo deadlifts 

Sled push/ pull (add weight every 2 rounds)

60 second wall sit

10 Toes to bar

Sunday

                  New York minute

     2K row

     100 goblet squats

     100 KB swings 

     100 Deadlift

     200 sit-ups 

Saturday

        5 Rounds for time 

200 meter run/row/ski

15 power cleans

21 DUBS

9 push ups

        Closer

12 TTB

50 meters heavy object carry

Thursday

           Sled Day - 10 rounds

Push 25 meters

Pull 25 meters

Sumo deadlift

Ski 5 calories or hang :30 seconds