Friday
Strength
Every 2:30 x 4 rounds
AMRAP Bench press @135/95 or 15 reps (use a weight that will allow at least 10 reps on the first set) + AMRAP unbroken Diamond Push-Ups (modify to get at least 5 reps)
Conditioning
5 RFT
400m run
10 Push Press @95/65
10 Chin-Ups or Supinated Ring Rows
Cash Out
CC Awards
Thursday
Strength
Farmer Hold
Every 2:00 x 5 rounds - :60s hold with 2x70/50
Conditioning
Every 4:00 x 6 rounds
Rounds 1/3/5
50 calorie row or bike erg
Rounds 2/4/6
25 Burpees
Optional Cash Out
21-15-9
Barbell Curl
Push-Up