Sunday

      Strength - Pull ups

Conditioning 

  E3MOM X7 rounds

15 Wallballs 

35 DUBS

3 Squat cleans

————————-or-

        9-15-21

Run 200

Burpees

Hang power cleans

Box jump

        21-15-9

Burpees 

Hang power cleans 

Box jumps

———————

Closer w/partner for 10 rounds

:30 ball slam 

:30 bar hang

Saturday

           NEW YORK MINUTE

for time w/partner switching EMOM

    100 wallballs 

100 deadlifts

    1000 meter row

100 goblet squats

     200 Abmat sit ups

Sunday

 

 

CLOSER- Row sprints until you reach 1000 meters

         :30 on / :30 rest

Saturday

 

Saturday

                 Choose one 🤔

Sunday results

      

Sunday DL LADDER

                DEADLIFTS

   10-9-8-7-6-5-4-3-2-1

   30 dubs + 5 burpees 

* add weight on the even rounds

—————————

CLOSER- 10 rounds w/partner

:30 wallballs 

:30 burpees/ touch downs

Partner 1 does wallballs for 30 seconds while Partner 2 rests

Partner 2 does 30 seconds wallballs while partner 1 rests

Then burpees……