1. Bench 4 sets of 3 reps

2.

1) AMRAP4
7 Burpee DB DL
7 C2B
Rest 4:00

2) AMRAP4
7 PushPress 95/65#
7 BarFacingBurpee
Rest 4:00

3) AMRAP4
7 PowerClean 95/65#
21 DoubleUnder
Rest 4:00

Tue

1) EMOM8 x3 OHS

2) ForTime
50 WallBall 20/14#
15 KBS 24/16 kg
35 WallBall 20/14#
30 KBS 24/16 kg
20 WallBall 20/14#
45 KBS 24/16 kg

$$$ see board

Cool
Roll

wed

1.4×3 Squat

2) EMOM12
Min 1. 2 RopeClimb 15′
Min2. 8 Thruster 95/65#
Min 3. 12 PushUp
Min 4. Run 200m

Thur Happy Birthday Sam
WarmUp for #1 together
1) EMOM9 1 PowerSnatch + 1 Snatch @65-75% of 1RM Snatch
2. Annie
Roll
Fri
1. 4×3 deadlift
2.

50 BoxJump 24/20″
50 JumpingPullUp
50 KBS 16/12 kg
50 WalkingLunge
50 KneesToElbow
50 PushPress 45/35#
50 BackExtension
50 WallBall 20/14#
50 Burpee
50 DoubleUnder

Cool
RestWalk 200m
Roll

Sat.

In Teams of two
(warm up and scaling options = see board)

For time:

40 partner medball sit ups

8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

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