Thursday
For Time:
10-10-10-10
Calorie Row
Wall Ball 20/14
Power Snatch 75/55
Wall Ball
Rest 1:00
20-20-20-20
Repeat sequence with 20 Reps
Rest 2:00
30-30-30-30
Repeat sequence with 30 Repetitions
Friday
Strength:
5 Rep Max Front Squat
*Bar will be cleaned from the floor
Followed by:
Team of 3
15 Rounds (5 each)
20 Alt DB Snatch 50/35
10 Burpee Box Jump Over 24/20
RX+: DB 70/50
Saturday
Team of 3:
200/150 Calorie Assault Bike
100 Synchro Air Squat
(1 person holds WB during the air squats)
75 Toes to Bar
50 Wall Ball Box Step Over 30/20
25 Thrusters 135/95