Tuesday

Strength

Back Squat - work up to a heavy single for the day (absolutely no fails - this should be a hard effort, not a max)

Conditioning

30 BS @225/155 or roughly 70-80%

1000m Row

Scale load and distance to be done in 10 minutes.

Cash Out

5:00 Farmer Hold - 2x53/35

7:00 cap

Monday 🐈

Strength

Every 1:45 x 8 Sets:

2 push press + 2 push jerks (off the rack)

Use the first 4 sets to build. Finish the last 4 sets at the same weight.

Conditioning

7RFT

5 push press (115/85#)

7 burpee pull ups

200 M run

Sunday

3:00on / 1:00off —> Accumulate 60 Burpees

200m run

Max Burpees

3:00on / 1:00off —> Accumulate 100 Situps

100 Double Unders

Max Situps

3:00on / 1:00off —> Accumulate 80 GTO

400m/350m row

Max Ground to Overhead (35/15)