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
