Monday – AMRAP in 20 min

30 DB Snatch 50/35

50ft HSW

15 Front Squats 135/95

Iron Comp: 60/45 dumbbells, HSW unbroken, Front Squats 155/115

Iron: as written

Forged: 50/35 DB, 1 min HSW attempts

Front Squats: 115/75 Fitness: 35/20 ATW on the box 1 time (alt. directions each round) or 2 wall walks Front Squats: 95/65

Tuesday – 5 rounds for time

400m run

5 Ring Dips

8 Pull ups

Iron Comp: 10 C2B pull ups 8 ring dips

Iron: as written

Forged: 5- 3 sec negative ring dips 5-3 sec negative pull ups

Fitness: 300m run 8 box dips 8 Ring rows

Wednesday – For Time:

1000m row

30 Push Press 135/95

500m row

50 Wall Balls

Iron Comp: 155/105, Unbroken Wallball

Iron: as written

Forged: Push Press: 115/75

Fitness: 750m row 95/55 Push Press 350m row 30 wall balls/goblet squats or Air squats

Thursday – 30 min at steady pace:

3 mile assault bike

100m farmer’s carry 24/16kg

20 wall ball throw sit ups

**Can sub bike with

Ski Erg x 1k or Run x 1200m

Friday – Happy Birthday Coach Puja!

For time:

29 Cal Row

21 Power Cleans 95/65

21 Pull Ups

21 Front Rack Lunges

21 Box Jumps 30/24

21 Sandbag over the Shoulder

29 Cal Row

Saturday – Teams of 2:  On a 30 min Clock for max reps:

5 Rounds:

30 sec A/B for Cals

30 sec Push ups

5 rounds:

30 sec Air Squats

30 sec sit ups

5 Rounds:

30 sec Ski Erg

30 sec DU

*one person work, one person rest,

*each person does 5 rounds of each station