Monday Time Cap: 22:00
3 RFT:
10 Hang Squat Cleans (185/135) Not Rx ~65% 1RM
15 Sit-Ups
400m Run
Tuesday To max (form dictates)
Push-Press
Build to heavy 3 rep
Wednesday Time Cap: 15:00
4 RFT:
20 Front rack lunges (95/65)
10 Strict Pull-Ups
Thursday Time Cap: 22:00
For Time:
50 Burpee over obstacle (48”/40”)
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Row Calories
50 Handstand Push-ups
Friday Goal Rounds: 10+
12 min AMRAP
5 Deadlift (315/225)
10 GHD Sit-Ups
25 Double-Unders
