Sunday

         3 Rounds for time

20 sumo deadlift

20 TTB

30 burpees/ touch downs

30 DB snatches 

30 DUBS 60 SUs

   Rest 2 minutes 

Saturday

           METCON

RUN 400

   5 rounds- 5 deadlifts + 15 dubs

RUN 400

   5 rounds- 5 cleans + 15 dubs

RUN 400

   5 rounds- 5 front squats +15 dubs

—————————

          3 rounds for time 

20 Powercleans 

20 TTB

30 burpees

30 KB swings

60 DUBS

* rest 2 minutes

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