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