MONDAY

BASECAMP & /VERTICAL X

4 RFT

400m run

15 RKB Swings (70/55#)

10 box jumps (24/20″)

TUESDAY

BASECAMP

27-21-15-9

Goblet Squat

Straight leg situps

Hand Release Pushups

Cal Row

VERTICAL X

Front Squat: 5×5 @ 85% of heavy 5 rep from last week

Then

21-15-9

Hand Release Pushups

Foot elevated Ring Row

WEDNESDAY

Not for time

5 rounds

50m sled pull

50m sled drag

100m Sandbag Carry

*each round should be max effort. Choose a moderate weight to keep speed up. Rest as needed between rounds

THURSDAY

BASECAMP

EMOTM x 20

ODD: 10 Medball Cleans

EVEN: 5/arm KB Press

VERTICAL X

EMOTM x 12

ODD: 2x clean DL with pause

EVEN: Clean DL + HPC + Push Press or Jerk

EMOTM x 10

ODD: 5 HPC

EVEN: 7 HSPU

FRIDAY

AMRAP 14 min

With a partner

12 burpees

15 straight leg situps

15/18 cal row

*partner A does 1 complete round then Partner B does 1 compete round. Co timur alternating rounds for entire 14 minutes