Monday Time Cap: 20:00

Warm-Up: elevate heart rate, focus on shoulders and hips

Skill: touch on thruster, use remaining time for pull-up progressions

4 RFT:

10 DB Thrusters (35/20)

10 Pull-ups

10 DB Box Step-Overs (35/20)(24/20) Prioritize weight over height of box

Tuesday Time Cap: 25:00

Warm-Up: Full body general, focus on shoulders for climbs and WB shots

Skill: quickly go over wallballs and use remaining time for rope climb technique

30, 25, 20, 15, 10

5, 4, 3, 2, 1


Wallballs (20/14)(10’/9’)

Rope climbs

Wednesday Time Cap: 20:00

Warm-Up: get legs (hips, ankles, knees) loose for ROM in DL and lunges, stretch lats/middle back to allow for better OH ROM

Skill: touch on bes ways to DL w/ plate and position overhead

6 RFT:

20 plate DL (45/35)

10 Alt. OH plate lunges (45/35)

50m plate run (45/35)

Thursday Goal rounds: 5 or 6th round

Warm-Up: elevate heart rate, focus on posterior shoulders as well as hips

Skill: bergurner into toes to bar progressions

Ascending toe to bar rounds

10 min AMRAP:

3, 3, 3, 3,… etc.

3, 6, 9, 12,… etc.

Clean & Jerk (135/95)

Toes to bar

Friday Time Cap: 15:00

Warm-Up: elevate heart rate, shoulder focus as well as core and hips

Skill: HSPU progressions

21-15-9 FT:


Front squat (135/95) From floor