Tuesday

AMRAP in 15min of:

 25 Double Unders

 20 Hollow Rocks 

 15 Wallballs 

 10 Pull-UPs

REST Days

Monday

4 Rounds for TIME of: 

 21 Push-UPs

 14 Front Rack Lunges (95/65)

   7 Hang Cleans (95/65)

CASH OUT: NO Wake RUN

FUNday

In TEAMs of 2…

10 Rounds for TIME:

 10 Box Jumps

 20 Russian Twist 

 10 Dips

 10 Snatches 

 10 Burpees

 20 Bar Over Hops

 10 1arm KB Thrusters

 

1* person working at a time

Alternate after each movement

Thursday

EMOM for 20min alternate b/n:

 :30sec Handstand Hold

  10 Tricep Kickbacks

  25 Double Unders 

  10 Pistols

  20 Hollow Rocks 

Wednesday

BUY IN: 15 Bench Press (155/115)

5 Rounds for TIME:
    5 Pull-UPs STRICT
  10 GHD Situps 
  15 Goblet Squats (53/35)
  20 KB Swings (53/35)

Tuesday

CrossFit Total

For Total Load:
1 Back Squat
1 Shoulder Press
1 Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

Monday

SLED Work

4 Rounds for TIME of: 
  Tower RUN
  12 Toes-2-Bar
  20 Box Jumps