Monday:

A.

Strength

3 Sets:

20 X Rear Elevated Split Squat (each leg) @RPE 8-9

*Only use load if needed to reach RPE. If using Bar load onto back rack position

B.

Metcon

For Time:

20-15-10-5

Cals
Front Squat @50/35kg
200m Sandbag Carry @30/20kg

Time Cap: 15 Mins

——

Tuesday:

A.

Build up to workout load

2 X Clean & Jerk @75% of 1RM (RPE 8)

B.

Metcon

Every 2 Mins X 10 Sets:

10m HS Walk  / 3 X Wall Walk
50 X Double Under / 100 X Single Under
2 X Clean & Jerk @75% of 1RM

——

Wednesday:

A.

Strength


12 Mins to Build to a Heavy Double Strict Press


B.

Metcon



3 Rounds for Time:


25/20 X Cals
25 X Burpee Over DB
10 X DB Thrusters @2 X 22.5/15kg
 

Time Cap: 15 Mins


*DB Thrusters should be completed unbroken

——

Thursday:

Conditioning

2 Rounds For Time:

400m Run
25 X Toes To Bar
400m Run
25 X HSPU
400m Run
25 X KB Single Arm OHS* @24/16kg

Time Cap: 30 Mins

*Scaling: OH Lunge / Heavy Goblet Squat

——

Friday:

Barbell

A.

10 E2MOM

3 X Hang Power Clean & Push Jerk @RPE 8

B.

Barbell Cycling (For Quality)

12 EMOM
1- 6-8 X Hang Power Clean @60-70 % of A
2- 6-8 X Push Jerk @60-70 % of A
3- 12-16 X V-Up

——

Saturday:

25 AMRAP

40 X Cals
20 X Synchro Down Up
10 X Power Clean @100/60kg

*Split the calories in half – 1 for 1, quick singles on the Power Clean

——

Sunday:

Hero WOD ‘White’

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Five Rounds For Time:

3 X Rope Climb @15’
10 X Toes to bar
21 X OH Plate Walking Lunge @20/10kg
400m

Time Cap: 35 Mins

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:3

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