Monday - “KARABEL”

 10 Rounds for time 

3 Snatches (95/65)

15 Wallballs (20/14)

Time cap- 24:00

Sunday- Partner

      Partner Wod

60-40-30-20-10

Row for calories 

Switch every 10 calories (partner holds plank)

Then….

Powercleans

Switch every 10 reps ( partner is holding wall sit)

Finisher- Tank + heavy object carry

Saturday 🥶

 Warm up: 400 meters - highest incline on treadmill

3 Rounds for time

20 Front squats (95/65)

20 Sumo deadlift high pulls (95/65)

10 TTB/ V-ups

TTB challenge- 50

60 second plank

Friday

 

Thursday 3 Bars of Death

Thursday- Dukes of Hazard

 Strength- shoulders

       METCON

8 rounds for time 

6 Sumo deadlift high pulls (85/55)

6 Burpees

6 Thrusters (85/55)

6 V ups

Wednesday