Sunday

          10 rounds

200 meter run

10 burpees over bar

10 power cleans

10 wallballs

10 sit-ups 

Saturday

           Deadlifts

     10-9-8-7-6-5-4-3-2-1

10 kb swings

30 Dubs

* add weight on the even rounds

Wednesday

          DT

5 rounds for time

     12 deadlifts

      9 hang power cleans 

     6 push jerk

Sunday

           MICHAEL

     3 rounds for time 

Run 800 meters

50 sit-ups 

50 back extensions 

————————————-

Another option: 5 rounds

10 KB swings

20 Dubs

30 steps farmer carry to treadmill

400 meter run

Farmer carry back

Saturday

           Nasty Girls

50 squats

7 muscle ups

10 hang cleans (95/135)

 * sub pull ups x3 for muscle ups

Thursday

           Sled day

Sled push 25 meters

Sled pull 25 meters

25 sit-ups 

25 Dubs

Sunday. HYROX

         HYROX ENGINE

     AMRAP 10

200 meter Row

20 wallballs 

100 meter farmer carry

  Rest 2 minutes

      AMRAP 10

200 meter Ski

8 burpees 

20 KB swings

   Rest 2 minutes

       AMRAP 10

200 meter run

10 squat jumps

10 DB deadlifts