Saturday

      For time:

30 Deadlifts

60 TTB

30 Front squats

—————

10 Rounds:

30 DUBS

10pull ups

30 squats

100 meter sprint- run/ row/ ski

2 minute rest

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     EMOM-10

ODD- touch and go Deadlifts

EVEN- 30 DUBS

     REST 1 minute 

     3 ROUNDS

20 alternating DB snatches

20 sit ups 

     REST 1 minute 

     AMRAP- 10

25 meter heavy object carry

:30 second bar hang

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AMRAP- CYCLES X 4

   AMRAP-3

2 Powercleans (65/95)

4 KB snatches

6 sit ups

   Rest 1 minute 

* Restart AMRAP after each cycle

Thursday - sled

    10 rounds- sled push/ pull

Push 25 meters

Pull 25 meters

Farmer carry- odd rounds

Bar hang - even rounds

Wednesday

          10 Rounds for time

30 DUBS

10 KB swings

10 Burpees

Strength: pull ups

Sunday

           Holley man

30 rounds:

5 wallballs 

3 HSPU

1 power clean

225#

Saturday Partners

         4 Rounds for time - partners

20 Deadlifts ( 95/135)

40 TTB

60 Wallballs

——————————-

   For time w/ partner 

100 DUBS ( you go I go)

50 Goblet squats ( you go I go)

100 meter farmer carry (together)

50 DB snatches (you go I go)

100 sit-ups ( together)

50 stone to shoulder ( you go I go)

100 deadlifts (you go I go)

—————————————-

          Partner Wod 

      60-40-30-20-10

Row for calories/ partner hold plank

* switch every 10 calories 

Deadlifts 95/135 / partner holds wall sit

* switch every 10 reps

Thursday

           4 Rounds for time

200 meter run/row/ski

10 power cleans 

200 meter run/row/ski

10 pull ups

Strength: Landmine

     Shoulder press 10x4

Wednesday

    8 Rounds 

Sled push 25 meters

Sled pull 25 meters

5 Deadlifts- adding weight each round