Saturday

- PARTNER WOD -

AMRAP 12

- 24 T2B
- 6 RMM (45/30)

AMRAP 12

- 30 Burpees
- 40 DB snatches (45/30)

AMRAP 12

-20 Squat Cleans (135/95)
- 40 box jumps

Thursday

A) Front Squats

3 x 2 @ 88-90%

B) Weightlifting

High Hang snatch pull + Snatch

3 + 1 Building

C) Conditioning

AMRAP 13

- 100 Double Unders 
- 15 Burpees

Wednesday

A) Deadlifts

3 x 2 @ 88-90%

B) Abdominals

10 - 30 - 50

Side bends
Toes to rig
Russian twists

C) Conditioning

5 Rounds for Time

- 500ft Run
- 20 Clean & Jerks (95/65)

Tuesday

A) MOFO 10

- Strict Press (2 x 88-90%)
- Upright Rows (15 x HAP)

B) Prison Rules

2 Power Snatches (135/95)

C) Conditioning

2-4-6-8-10-8-6-4-2

- DB Thrusters (45/30)
- American Swings (53/35)

Never miss a Monday

A) Back Squats

3 x 2 @ 88-90%

B) Weightlifting

Clean+FS+Jerk

1+3+2

C) Conditioning

"Cindy"

AMRAP 20

- 5 pull ups
- 10 Push ups
- 15 squats

SUNDAY FUNDAY

- PARTNER WOD -

2 Rounds

AMRAP 10

- 30 Deadlifts (135/95)
- 400 ft prowler push (4/3)

2 MIN REST

AMRAP 10

- 30 T2B
- 20 DB Clean & Jerks (45/30)
- 20 Burpees

Sunday StayFit

A) 5 rounds, 1 min at each station, rotate between stations

1. prowler push (HAP)
2.  Squat jumps
3. Rope skips
4. v ups
5. Burpees

B) AMRAP 10

- 15 plate G2OH
- 200 ft sprint
- 20 sit ups
- 200ft sprint
- 25 lunges
- 200 ft sprint