Saturday- team

         4 K ROW

Athlete #1. Row 200

Athlete #2. KB swings

Athlete #3. Burpees

Athlete #4. Wall sit

——————————————-

        6 Rounds

4 Sumo Deadlifts

8 TTB

16 Box jumps/ step ups

Wall sit 1minute

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Strength- pull ups

Friday

 #1. EMOM-10

          Even- 5 power cleans

          Odd- 30 DUBS

—-rest 90 seconds 

#2. 3 Rounds 

          20 DB snatches

          20 sit ups

—rest 90 seconds 

#3. AMRAP-10

          25 meter farmer carry

          15 KB swings (sub 7 goblet squats)

Closer- 5 rounds

          :30 row

          :30 KTE

Thursday

            Sled push/ 10 rounds

Push/pull 25 meters

Sumo deadlift

5 calories ski erg

 

Wednesday

            6 ROUNDS GOR TIME

8 TTB

1 Clean (102/70 kg)

20 Box jumps

 

Closer: Flight simulator 

Wednesday

           EMOM 28

Min.1: 10 pull ups

Min.2: 12 TTB

Min.3: 15 Burpees

Min.4: Rest

Strength: Back

Sunday

              40-20-10 for time

KB SWINGS 

GOBLET SQUATS

* every 90 seconds do 10 sit ups

** start with the sit ups

Friday sled

       SLED PUSH/PULL 

10 ROUNDS/25 METERS

     BOX JUMP IP AND OVER

     :30 HANG OR 5 CAL SKI