Sunday

       8 Rounds 

12 wallballs 

5 power cleans

8 push ups

Sunday

      Conditioning (30 min. Time cap)

400 meter run

21 front squats

50 Dubs

400 meter run

18 front squats

40 Dubs

400 meter run

15 front squats

30 Dubs

400 meter run

12 front squats

20 Dubs

400 meter run

9 front squats

10 Dubs

Saturday

           3 ROUNDS

10 Deadlifts 

10 TTB

20 Burpees 

20 DUBS

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Closer - 4 rounds

     10 box jumps and over 

      50 meter farmer carry

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