Monday

AMRAP 30
Pairs Chipper
100 Double Unders
90 [email protected]/9kg
80 Alt DB [email protected]/15kg
70 T2B
60 Alt DB C&[email protected]/15kg
50 Box [email protected]/20″
40 Burpees
30 Strict HSPUs
20 [email protected]/90kg
10 Bar Muscle Ups
Score = Reps 

Tuesday

A. Strength

E4MOM 3×12 Back [email protected]/70%

B. Conditioning 

EMOM 16
1 – 6 [email protected]%

2 – 12 Burpees Over Bar

Wednesday

For Time: 
In Pairs
4 Rounds
30 Calorie Row
40 Over Erg Burpees
30 T2B
40 [email protected]/35kg
30 HR Press Ups
400m Run
Score = Time
Time Cap = 30minutes 

Thursday

A. Strength

E3MOM 4×10 Behind the neck Snatch Grip Strict Press

B. Conditioning

EMOM 20
1 – 3 Hang [email protected]%

2 – 30 Double Unders + 5 Strict HSPUs

Friday

A. Strength

E3MOM 3×12 [email protected]/70% 

B. Conditioning

AMRAP 8
9 T2B
15 Russian [email protected]/24kg
21 Double Unders
Score = Reps

Saturday

In Pairs

AMRAP 6
20 Hang Squat [email protected]/40kg
20 Pull Ups
Score = Reps 

Rest 6

AMRAP 6
20 [email protected]/40kg
20 T2B
Score = Reps 

Rest 6

AMRAP 6
20 Calorie Row
20 Burpees Over Erg
Score = Reps 

Sunday

Strong Person with coach Knight 

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 DB [email protected]/15kg
30 Alt Lunges
400m Run
20 DB [email protected]/15kg
20 Alt Lunges
400m Run
10 DB [email protected]/15kg
10 Alt Lunges
Score = Reps 

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Down Ups

2 – 15 [email protected]/9kg

3 – 15 Sit Ups

4 – 15 Calorie Row

5 – 15 Press Ups

FRIDAY

AMRAP 30
In Pairs
100 Calorie Row
100 Calorie Ski
100 Calorie Assault Bike
100 Burpees
100 Double Unders
Score = Reps