Sunday

        AMRAP-40

400 meter row/run/ski

8 Burpees 

7 Box jump overs 

6 TTB

5 Deadlifts 

—or this one——————————

        6 Rounds

6 Goblet squats

12 DB snatches 

24 DUBS

60s Wall sit

Saturday

          Until 30 Powercleans 

          1 minute on

          1 minute off

   10 bar facing burpees

   Max Powercleans 

——————————-

    Closer: flight simulator 

10-20-30-40-50-60-70-80-90-100

Thursday

           METCON

25 Deadlifts (105/155)

150 meter sandbag carry (100/125)

15 Deaflifts ( 120/185)

100 meter sandbag carry (100/125)

10 Deadlifts (155/225)

50 meter sandbag carry (100/125)

MURPH

             Murph

Run 1 mile

100 pull ups 

200 push ups

300 air squats 

Run 1 mile

* partition anyway you like to get to required reps 

Ex. 20 rounds 5-10-15

       10 rounds 10-20-30

Option: wear weighted vest 

Saturday

           AMRAP-14

12 Wallballs 

   10 TTB

8 Hang power cleans (95/135)

   6 Burpees over bar

Thursday

  Sled Day

     Push sled 25 meters

     Pull back

     15 bent over rows or back extensions 

     :30 second bar hang

Closer: Flight simulator 

      20-40-60-80-100

Wednesday

           30-20-10

DB Snatches 

Sumo deadlifts

Box jumps

*emom 10 sit-ups

** start WOD with sit ups 

          Closer 3 rounds

One minute hug hold

- one minute rest

One minute hug squats

- one minute rest

One minute hug carry

- one minute rest

Sunday

  Strength: Box squats

every 2:30 x6

       4-4-3-3-2-2-

 Conditioning: AMRAP-12

       5 HSPU

       10 Goblet squats

       15 KB swings

       20 sit ups

 Closer: 2 K run, row, ski

* every 2 minutes- 5 SB over shoulder

Sunday

          10 rounds

200 meter run

10 burpees over bar

10 power cleans

10 wallballs

10 sit-ups 

Saturday

           Deadlifts

     10-9-8-7-6-5-4-3-2-1

10 kb swings

30 Dubs

* add weight on the even rounds

Wednesday

          DT

5 rounds for time

     12 deadlifts

      9 hang power cleans 

     6 push jerk

Sunday

           MICHAEL

     3 rounds for time 

Run 800 meters

50 sit-ups 

50 back extensions 

————————————-

Another option: 5 rounds

10 KB swings

20 Dubs

30 steps farmer carry to treadmill

400 meter run

Farmer carry back

Saturday

           Nasty Girls

50 squats

7 muscle ups

10 hang cleans (95/135)

 * sub pull ups x3 for muscle ups