WU

AMRAP 20′

BI 1200 MT

THEN 15 WB @9/6

10 BOX JUMP

5 T2B

CO

PLANKE HOLLOW 5X45″ ON

45″ OFF

WU

MET AMRAP 20′

5 HSPU

10 PISTOL

15 DU

CORE STRICT K2E 6XME

EVERY 1’30”

WU

WL IN 14′ FIND YOUR 1 RM OF

1 POWER CLEAN

1 HANG POWER CLEAN

1 HANG SQUAT CLEAN

CLIMBING WEIGHT EVERY 2′

MET AMRAP 12′ LADDER UP

@30/60

3-6-9…….HANG SQUAT CLEAN

3-6-9…..STRICT PUSH UP

WU

PRIMER  3RNFT

5 HANG MUSCLE CL

5 HANG POWER CL

5 FS  3″ BOTTOM

MET   TC 18′

15-12-9-6

HANG POWER CL @50/35

BOX JUMP

400 MT RUN AFTER EACH SET

WU

MET    FT 40- 30- 20- 10

DL @80/55

WB

CO TEAM X2 100 SIT UP

WU

MET 7RFT      TC 15′

7 A.SWING

7 BURPEE

7 PULL UPS

CO 4X1 HOLLOW

1 SUPERMAN

WU

WL PRIMER  3RNFT

5 SN HI PULL

5 MUSCLE SN

5 POWER SN

MET  6RFT       TC 22′

22 18 14 10 6 2 POWER SN @50/25

11   9  7   5   3  1 HSPU

400 MT RUN EVERY 2 SET

WU

FT   CT 25′

800 MT

30 DL @50/35

10 BOX JUMP

30 FS

10 BURPEE

30 PUSH JERK

400 MT RUN

15 DL

5 BOX JUMP

15 FS

5 BURPEE

15 PUSH JERK

WU

MET AMRAP 8′

8 PUSH PRESS @50/35

8 BURPEE LATERAL BAR

8 T2B

rest 2′

AMRAP 7′

7 PP

7 B.L.B

7T2B

rest2′

AMRAP6′

6 PP

6 B.L.B

6 T2B

WU

MET AMRAP 20′

30 A.SWING @24/16

20 BOX JUMP

10 RING DIP

CO 150 SIT UP