Friday

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Power Cleans + Jerks (50% 1rm) until A gets back.
Switch and repeat. (score is reps of power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats (same weight as C&J) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpee box jumps
Switch and repeat.
5 Burpees box jumps= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Thursday

3-3-2-2-1-1 Hang Squat Clean.

Then:

L1: 4RFT

7 x Hanging Squat Clean @ 60% 1RM
15 x HR pushups
60 x Single Unders

L2 & L3: 5RFT

7 x Hanging Squat Cleans @ 60% 1RM
15 x Push Ups
30 x Double Unders

Wednesday

L1)

16/14/12/8/6/4

Banded Pull ups
Wall Balls
Step Ups (24/20)

L2 & L3)

20/18/16/14/12/10

Pull ups
Wall Balls
Box Jumps (24/20)

20 minute cut off

Tuesday

For Time:

Run (L1 & L2 400m, L3 800m)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
30 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
Run (L1 & L2 400m, L3 800m)

Monday

10 minutes: Work to a 1RM Back Squat

4 Rounds:

8 x tempo (4 count) Back Squats @ 60% 1RM
rest 1 minute between sets.

AMRAP 8:

5 x Strict Burpees
7 x Toes to Bar
100m Sprint