Monday Time Cap: 18:00

For Time:

20 Box Jumps (24/20)

5 Rope Climbs (15’)

20 Sit-Ups

15 Box Jumps

3 Rope Climbs

15 Sit-Ups

10 Box Jumps

1 Rope Climb

10 Sit-Ups

Tuesday Time Cap: 15:00

“Jackie”

1000m row

50 Thrusters (45/35)

30 Pull-ups Let them use bands

Wednesday Goal Rounds: 10+

“Mary”

20 min AMRAP:

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

Thursday 2 Rep Max

Split Jerk:

Build to heavy 2 Must alternate foot forward

Friday Time Cap: 15:00

1-2-3-4-5-6-7-8-9-10

9-8-7-6-5-4-3-2-1

Deadlift (45/35)

Hang Power Clean

Push Jerk