SATURDAY

Strength : Low Bar Back Squat
5-5-5-5-5

WOD: 14m AMRAP
12 STOH 115/75
9 Lunges
6 Thrusters
3 Muscle Ups

S: 75/55, 9 Jumping Pull-ups
L1: 95/65, 9 Regular Push-ups

Rx+: Front Rack Lunges, 125/85

Sweat

1. Core Work : 12m AMRAP
30 Russian Twist
15 Wall Ball
30 Hollow Rocks

2. Conditioning: 3 Rounds
25 Burpees
25 Weighted Situps w Medball
35 KB Swing, eye high 53/35

After 3 Rounds then

Row 500m AFAP

The Program

1. Strength and WOD

2. Running Clock
3 Rounds
7 Overhead Squat 155/105
14 Bar Facing Burpees

rest until 10:00 then begin:

EMOM 7m : 3 Power Clean, 3 STOH, 3 Burpees
– heaviest able

Rest until 20:00 then
3 Rounds
25/20 Cal AB
20 HSPU