Tuesday

Alternate b/n movements E2MOM for 20min:
  Bench Press- 3 Reps
  Weighted Pull-UPs- 5 Reps

Monday

3 Rounds for TIME:
  15 KB Swings (53/35)
  15 Box Jumps (24/20")
  20cal Row

FUNday

In TEAMs of 2...

For TIME:
 Building Run
  50 Box Jumps (24/20")
  40 Power Cleans (135/95)
  30 Back Squats (135/95)
  20 Man on Fire Burpees
  10 Wall Walks
 Building Run

*Complete the Runs together, partition the reps as you wish

Thursday

Front Squat: 5-5-5-5-5
       
           then...

EMOM for 10min:
  7 Thrusters  (95/65)

"Sooner or later, we will have our vengeance. This blood will not be left on the ground, no matter what the price, what the cost."

         ~Suleman Soylu

Wednesday

"Sally Up - Sally DOWN"

           then...

"Annie"
50-40-30-20 and 10 rep rounds for TIME of:
  Double-Unders
  Sit-UPs

           then...

Send our Warrior off for 4 months

Tuesday

8 Rounds of:
  :15 KB/DB 1arm Snatches (53/35)
  :15 REST

              rest 5min, then...

8 Rounds of:
  :30 KB Swings (53/35)
  :30 REST

“He or she who is willing to be the most uncomfortable is not only the bravest but rises the fastest.”
            – Brené Brown

Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."                                                               ~Thomas Jefferson