Saturday

      E3MOM

75 dubs

15 KB swings 

AMRAP deadlifts (heavy)

—- 1 minute rest

* continue until 75 deadlifts reached

—————-

     E2MOM  for 16 minutes

8 Deadlifts (155/105)

8 burpees 

24 air squats

Sunday

  Strength: Push press

5 rounds x5 reps- adding weight each round

Conditioning: The Ghost

          6 rounds 

1:00 minute max calorie row

1:00 minute max burpees

1:00 minute max dubs or singles

1:00 rest

Saturday

         AMRAP- 15

5 Deadlifts (245/165)

7 pull ups

35 DUBS

————————————

          4 RFT

20 push press

40 dubs 

100 farmer carry

Wednesday

         Wednesday 

6 Rounds for time

         6 Goblet squats 

         12 KB swings

         24 DUBS

         1 minute wall sit 

Sunday

        AMRAP-40

400 meter row/run/ski

8 Burpees 

7 Box jump overs 

6 TTB

5 Deadlifts 

—or this one——————————

        6 Rounds

6 Goblet squats

12 DB snatches 

24 DUBS

60s Wall sit

Saturday

          Until 30 Powercleans 

          1 minute on

          1 minute off

   10 bar facing burpees

   Max Powercleans 

——————————-

    Closer: flight simulator 

10-20-30-40-50-60-70-80-90-100

Thursday

           METCON

25 Deadlifts (105/155)

150 meter sandbag carry (100/125)

15 Deaflifts ( 120/185)

100 meter sandbag carry (100/125)

10 Deadlifts (155/225)

50 meter sandbag carry (100/125)