Saturday

9AM

—-

Every 3:00 x 4 rounds

10 wall-balls
30 sit-ups (feet to wall)
10 wall-balls
AMRAP calories on bike erg

—-

Every 3:00 x 4 rounds

50ft sled
10 burpees
50 ft sled
10 burpees
AMRAP jump lunges

—-

Every 3:00 x 4 rounds

100m run
10 DB Thrusters
100m run
10 DB Thrusters
AMRAP plank

10AM -

—-

3 rounds
20 Hang Power Cleans @115/85
20 Box Jumps @24/20’’
20 Burpees

2 rounds
50 Wall-Balls
100 DU

1 round
20 wall-walks
3000m bike/ski


Friday - Vanity

Strength/Pump

One Arm Dumbbell Row (supported) + Chin-Up

Every 3 minutes x 4 rounds

8/8 DB Rows - as heavy as vomit

Max Chin-Ups OR max flexed arm hang

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Strength/Pump

Floor Hex Press + Seated OH Dumbbell Tricep Extension

Every 3 minutes x 4 rounds

15 DB Hex Press - SLOW tempo + isometric squeeze the entire time

10 OH Dumbbell Tricep Extension

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Conditioning A

AMRAP 12

DB Hang Muscle Snatch x 12 (6/6 alternating)

DB Front Squat x 12 reps (6 holding it with right arm in front rack position, 6 holding it with left arm in front rack position)

Sit-Ups x 12 reps

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Extra Credit

Hard 1000m row