MONDAY

Basecamp

Tabata style:

Assault bike

Wallballs

Row

Ball slams

Vertical X

Back Squat: 6×4 @80%

EMOTM x 10

Odd: 8 WB + Pullups

Even: 6 ball slams + pushups

TUESDAY

Basecamp

12 Box Jump Overs (24/20″)

12 T2B

12 RKB Swings (70/55#)

Vertical X

5 rounds each for individual time

12 Box Jump Overs (24/20″)

12 T2B

1. 12 Power Cleans (115/75#)

2. 10 PC (135/95#)

3. 8 PC (155/105#)

4. 6 PC (185/115#)

5. 4 PC (205/125#)

WEDNESDAY – Not For Time

5 Bell up press rt arm + 10m walk

5 bell up press Lt arm + 10m walk

50m sled push

10 weighted box step ups

10 weighted straight leg situps

THURSDAY

Run: 800, 600, 400, 200, 100

Suitcase DL: 21, 18, 15, 12, 9

Vertical X

Run: 800, 600, 400, 200, 100

DL: 5,4,3,2,1

(225/135)

(255/155)

(275/175)

(305/195)

(315/205)

FRIDAY

BASECAMP

7×5 DB Push Press

Work to a heavy #

Then

3 RFT

15 Burpees

75 DU

15 Pullups

Push press: 8×3@ 80%

3 RFT

15 Burpees

75 DU

15 Pullups