Monday

       Conditioning: 10 RFT

10 Wallballs 

10 Calorie row

100 meter farmer carry

        Closer - 10 rounds 

10 TTB

10 Burpees

Sunday

           CONDITIONING-10 RFT

5 Deadlifts

20 meter carry

5 Bench press 

20 meter carry

* heavy carry can be medball, KB, DB or farmer carry

The Ghost

           The Ghost

6 Rounds

1:00 row/ski

1:00 burpees

1:00 DUBS

1:00 Rest 

Friday

           AMRAP-15

10 HPC

10 box jumps

10 KB swings

10 burpees 

Saturday

      AMRAP-6

6 Powercleans (95/65)

10 pushups 

Rest 1 minute

——-

      AMRAP-6

 6 Goblet squats/ Front squats

10 sit ups

Rest 1 minute

———

       AMRAP-6

6 Sumo deadlifts

10 jump squats

—————

      Closer- partner

10 rounds each (I go/ you go)

          10 DB snatches 

          30 dubs/ single unders

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

—————————

Conditioning: EMOM-16

Minute 1. 15/12 cal row

Minute 2. 15 Wallballs 

Minute 3. 15 SDLHP

Minute 4. 15 DB snatches 

————————-

Closer: 5 Rounds

:30 TTB

:30 touch downs/ burpees 

:30 Rest