Sunday

 

Finisher: 4 Rounds

       30 second bar hang

        30 seconds wall sit 

Saturday

        Andi 

100 HPC

100 Push press

100 SDLHP

100 Front squats

65/45#

——————-

     AMRAP-20

4 Thrusters

6 Pull ups

8 Burpees

* every 4 minutes take 60 seconds rest

—————————

      Closer 

AMRAP-10

2-4-6-8-10……….

Jumping squats

KB swings

Thursday

 Strength: sled push pull 

   Matt- 360

   Mark- 315

   Mo- 160

   Nolan- 160

—————-

Conditioning:

          30-20-10

Alternating DB snatches

Goblet squats

* every 2 minutes do 10 sit ups

REST 1 MINUTE 

          30-20-10

SDLHP

KB swings

* every minute do 10 sit ups

 

Sunday

 Strength: Bench press/ drop sets

Conditioning: 100 TTB

EMOM- 10 jump squats/ burpees 

       Closer: partner Farmer carry/ jump rope

Partner #1 carries 50 meters

Partner #2 jumps

Switch

Saturday

 

Closer:

20 rounds w/ partner

5 calorie row

5 wallballs

Saturday

            The Ghost - 6 rounds

1:00 max calorie row

1:00 max burpees

1:00 max dubs

1:00 rest

Strength: EMOM-9

2 squat cleans

Thursday

  #1. Bar hangs 5x30 seconds

 #2. 10 rounds w/partner

Partner #1. Push sled 25 meters (one length of turf) then farmer carry 50 meters. Push sled back to start

Partner #2. Does 15 back extensions 15 sit-ups and wall sit until sled returns

Switch for a total of 5 rounds each