Day 1

FITNESS

Day 2

Back Skwat
3-3-3-3-3
*Maintain Heavy Weight Across
– Rest 90 Sec/2 Min

4 Rounds for Reps:
1 Min of Dual FR Walking Lunge 50/35
1 Min GHD Sit-Up
30 Sec Back Ext.
1 Min Rest

5 Minute Core:
8 Ring Push-Away
8 Reverse Hyper
20 Sec Inchworm Plank

Day 3
Deadlift EMOM 12
Min 1: 3 Deadlift
Min 2: 5-8 Weighted Strict Chin-Ups
*Start Approx. 80% & Increase to Heavy

5 Min AMRAP:
7 KBS 70/53
7 Toes to Bar
Rest 2 Min

5 Min AMRAP:
10 KBS 53/35
5 Toes to Bar
5 HSPU

Day 4

FITNESS

Day 5

FITNESS

Day 6

Snatch E90F12
x 3, Start @70% & Increase

Partner Hero Wod
“Gaza”
Teams of 2
5 Rounds for Time:
35 KB Swing 53/35
30 Push-ups
25 Pull-ups
20 Box jumps 30/24
1000/900m Row
1 Work 1 Rest

Day 7

OFF