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

Sunday

           DECK OF CARDS

HEARTS- DEADLIFTS

CLUBS- GOBLET SQUATS

DIAMONDS- PUSH UPS

SPADES- THRUSTERS

#1 JOKER = 100 sit-ups 

#2 JOKER = 100 DUBS

FINISHER: w/ Partner- Row 2k

     Partner A Rows/ Partner B holds

Barbell (115/75)- switching when tired until 2000 meters are complete.

Or this one: 5 Rounds

      100 meter farmer carry (35/50)

       30 sit ups

       Rest 60 seconds