WU

MET

400 MT RUN

15 CeJ @50/30

15 BURPEE LATERAL B

400 MT RUN

12 CeJ @50/30

12 BURPEE LATERAL B

400 MT RUN

9 CeJ @50/30

9 BURPEE LATERAL B

400 MT RUN

6 CeJ @50/30

6 BURPEE LATERAL B

WU

MET

30 A. SWING @24/16

30 BURPEE

30 STOH @50/30

1 ROPE CLIMB

20 A.SWING

20 BURPEE

20 STOH

1 ROPE CLIMB

10 A.SWING

10 BURPEE

10 STOH

1 ROPE CLIMB

WU

WL PRIMER 8 RNFT

5 SN PULL

HANG SN PULL

5 HANG POWER SN

MET 10-9-8-7-………1

HANG POWER SN @40/25

PULL UP

BURPEE

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