Saturday

        Strength: Pull ups

Metcon: 40-30-20

Wallballs

KB swings

Sit ups

* E4MOM 

200 meter run

25 DUBS

** the workout starts with the run and dubs

Saturday

  Conditioning: 10 rounds

     7 thrusters

     7 pull ups

     7 burpees 

——————-

  Chipper: 1 RFT

     10 deadlifts

     20 pull ups

     30 box jumps

     40 KB swings

     50 DUBS

     40 KB swings

     30 box jumps

     20 pull ups

     10 deadlifts

———————-

100 STOH

      * 50 meter farmer carry every time you rerack

————————-

   6 RFT 

9 front squats

9 pull ups 

9 KB swings

———————

   15-10-5

Power cleans 

Front squats

Single unders x100 (150/100/50)

     

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 🤔