monday 27
Clean & Jerk
2-2-2-2-2-2-2-2
AMRAP10
250m Row
5 C&J 60/40kg
25 DU/75 SU
tuesday 28
EMOM12
50% 1min max Strict Pull Up
For Time
200m run (10 lengths)
30 Pull Ups
30 Wall Balls 9/7kg
200m run
20 Pull Ups
20 Wall Balls
200m run
10 Pull Ups
10 Wall Balls
200m run
*21min time cap
wednesday 29
Front Squat
12-9-9-6-6-3-3
3rds for time
8 Front Squat 60/40kg
12 sit ups
400m row/ski
thursday 30
Bench
10-9-8-7-6-5-4-3-2-1
E3MO3M21
10 DB Deadlift 30/20kg
10 Push Ups
10 Med Ball deadbugs 5/3kg
friday 01
L-Sit & T2B TEKKERS
AMRAP15
10 DB Walking Lunges 17.5/12.5kg each hand
10 Ring L Sits
100m KB Farmers Carry 24/16kg each hand
saturday 02
Coaches WOD
sunday 03
REST DAY