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 

————————

   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 

Saturday

            10 Rounds for time 

5 Deadlifts 

Heavy object carry 20 meters

5 Bench press 

Heavy object carry 20 meters 

* heavy object can be KB slamballs DB

   ———

Closer: 6 rounds

 200 meter ski

 6 push ups

 10 wallballs 

Thursday

             Sled 10 rounds 

Push/ pull sled 50 meters

5 power cleans

50 heavy rope

Matt 450#

Mo 295#

Matt- 450

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