| MONDAY SKILL 10 MIN PULL UP PROGRESSION STRENGTH 20 MIN BACK SQUAT 5@70% 3@80% 1-1-1@85-90% THEN 6 MIN AMRAP 6 T2B 6 BOXJUMPA 6 PUSHUPS | TUESDAY SKILL 5-10MIN DOUBLE UNDERS 15MIN STRENGTH FIND 1RM STRICT PRESS PUSH PRESS PUSH JERK ONCE YOU FAILURE CHANGE MOVEMENT- BIG JUMPS INCREASING WEIGHT METCON 7 MIN AMRAP 35 DOUBLE UNDERS 15 WALLBALLS 10 BURPEES | WEDNESDAY SKILL 10 MIN PULL UP PROGRESSION STRENGTH 12 MIN FIND 1RM THRUSTER METCON 3RFT 18 THRUSTERS 12 PULLUPS 200M |
| THURSDAY SKILL 15MIN SNATCH WORK STRENGTH 12 MIN EMOM 2 FULL SNATCH THEN RUN 800M | FRIDAY PULLUP PROGRESSION 15 MIN MAX SQUAT CLEAN THEN ROW 2000M FOR TIME 1MIN WORK 1 MIN REST 4000M IF YOU HAVE TO PARTNER UP | SATURDAY FOR TIME: ROW 2000M 50 WALLBALLS ROW 1000M 35 WALLBALLS ROW 500M 20 WALLBALLS |
