Monday Goal Rounds: 7-10

15 min AMRAP:

5 Devils Presses (50/35)

50ft Farmers carry (50/35)

10 Burpees

50ft Farmers carry (50/35)

Tuesday Time Cap: 20:00

“Elizabeth”

21-15-9

Power cleans 135/95

Ring Dips

*2 min rest*

21-15-9

Front Squats 135/95

Push-Ups

Wednesday For heavy sets of 3, 5, 10

Back Squat

3-5-10-3-5-10

Thursday

30 min EMOM:

Min 1: 250m row

Min 2: 10 Handstand Push-Ups

Min 3: 15 Kettlebell Swings

Min 4: 10 Push-ups

Friday Goal Rounds: 3 rounds

25 min AMRAP:

Teams of 2:

1000m row

50 Pull-Ups

50 Floor Presses (135/95)

50 Push-Ups