Tuesday

EMOM for 16min:

Minute 1 → 6 Swings

Minute 2 → 3 Clean & Press (each arm)

Minute 3 → 6 Goblet Squats

Minute 4 → 6 Rows (each arm)  

REST 5min

AMRAP in 10min:

  6 Snatch (each arm)

10 Push-Ups

12 Reverse Lunges (each leg)

10 Halos (each way)

KB RX= 53/35 lbs

Monday

5 Rounds for TIME:

  5 Devil Presses (50/35s)

10 Shuttle Box Jump-Over

FUNDAY

E2MOM for 20min:

  5 Back Squats (HEAVY)

10 Shuttle Box Jump-Over

Alternate b/n Movements E2M

Thursday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

Wednesday

5 Rounds for TIME:
 200m Run
   20 Squats
   20 Push-UPs
   20 Lunges