Saturday

           E3MOM

 75 DUBS

15 KB swings

AMRAP DEADLIFTS

REST 1 MINUTE 

     CONTINUE UNTIL 75 DEADLIFTS COMPLETED

Sunday

       6 Rounds for time

6 pull ups

12 Wallballs

6 SDLHP

12 box jump overs

Row 200

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Conditioning: EMOM-16

Minute 1. 15/12 cal row

Minute 2. 15 Wallballs 

Minute 3. 15 SDLHP

Minute 4. 15 DB snatches 

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Closer: 5 Rounds

:30 TTB

:30 touch downs/ burpees 

:30 Rest

Sunday

     SNATCH & SLAM

4 rounds for time

     10 Power snatch (55/75)

     15 Slam balls

     10 TTB

     200 run/row/ski

Rest 1 minute 

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     SNATCH & SLAM PARTNER

5 RFT

     Partner A

8 Power snatch

12 Slam balls

8 TTB

     Partner B

Max calorie ski/row while partner A works

     Then Switch

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E2MOM FOR 16 minutes

     8 Deadlift 105/155 

     8 Burpees

     24 squats

     

Saturday

           AMRAP- 18

12 KB SWINGS 

10 BOX JUMP OVERS

8 DB SNATCHES 

12 SUMO DEADLIFTS

40 DUBS

           CLOSER- 10 rounds w/partner - switch every :30 seconds 

   :30 wallballs 

   :30 burpees/ touch downs 

Sunday

  Strength: Box squats- 5-5-3-3-2-1

Conditioning: 4 rounds for time

     25 goblet squats/ touch downs

     10 pull ups

     25 weighted back extensions 

     10 pull ups 

     25 weighted sit ups

     10 pull ups

     250 meter row/ski/run

Saturday

   On a 2 minute clock for 5 rounds:

100 feet farmer carry

30 anchored sit ups

Max DB squat cleans

53/35

Rest 1 minute 

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   Every 3 minutes for 7 rounds

10 calories row

6 Wallballs 

3 Powercleans (95/135)

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                  ACCUMULATE

    AS MANY TTB AS POSSIBLE 

                   8 ROUNDS

     1 MINUTE ON/1 MINUTE OFF

 20 DUBS

 4 DB thrusters

 Max TTB (35/53)

Sunday

        NEW YORK MINUTE

 with a partner - switching every minute 

     100 Touchdowns 

100 KB sumo deadlifts

     100 Hang Powercleans 

1000 meter row/ski erg

     200 sit ups

Strength- pull ups/pull downs