Monday

Strict Press 

Heavy Set of 10 - aim to increase from last week

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"Piggyback" 

18-15-12: 

Dumbbell Hang Snatches (R) 

Bike Erg Calories 

Dumbbell Hang Snatches (L) 

Bike Erg Calories 

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Directly Into...

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100' Overhead Walking Dumbbell Lunge 

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Dumbbell: (50/35) 

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Time Cap: 18 Minutes

Sunday

AMRAP 9:00

12 Ring Rows (mixed)

6 Squat Mixers

3 Wall Walks

r2:00

OTM 9:00

Min 1: 40 Double Unders

Min 2: 10 Slow OH Plate Situps (35/25)

Min 3: 15/10 Bike Erg @ 10 damper

r2:00

100 KBS (53/35)

*20 Half Burpees everytime you break

Saturday

9AM

4 Rounds For Time: 

500/400m Row or 1000/850m Bike

20 Goblet Reverse Lunges  

25 Burpees

100 Meter Single Arm Farmers Carry 

Dumbbell: (50/35) 

10AM

AMRAP 20

Bike Erg Meters 

After Every Switch On Bike: 

10 Thrusters @95/65

5 Strict Pull-Ups

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