1. Saturday!!!
  2. 4 Rounds for time:
  3. Run 400 m
  4.  20 Wall Balls (20/14 Lbs)
  5. 20 Shoulders to Overhead (95/65 Lbs)
  6. 1 Rope Climb 18″
 


  1. Friday !!!!
  2. 15 Minutes AMRAP of:
  3. 12 Russian Swings (70/53 Lbs)
  4. 8 Push-ups
  5. 6 Goblet Squats (70/53 Lbs)


  1. Thursday
  2. Strength:
  3. 5 sets of:
  4. 3 Front Squats at 80%
  5. then …
  6. Conditioning 
  7. For Time:
  8. 200 m Run
  9. 30 Hang Power Snatches (75/55 Lbs)
  10. 200 m Run
  11. 25 Hang Power Snatches (75/55 Lbs)
  12. 200 m Run20
  13. 20 Hang Power Snatches (75/55 Lbs)
  14. 200 Run