MONDAY: All classes

With a partner or teams of 3, in 9 min.

Max Calorie Row

Rest 5 min, then

For Time: 150 Wallballs

TUESDAY: All classes

4 rounds

400m run

20 pullups

10 Box jumps (24/20#)

WEDNESDAY:

Basecamp:

Max Calorie bike, 2 minutes , 30 seconds off then 1 min max RKB Swings (55/35#)

Rest 8 min and repeat

Rest 8 min and repeat

Vertical X: deadlift

5×5 @78%

3 rounds not for time

10 ball slams

3 broad jumps

3 rounds not for time

5 dball over shoulder

5 burpees (as fast as possible)

THURSDAY

Basecamp & Vertical X: For Time

150 DU

35 T2B

20 HSPU

100 DU

25 T2B

15 HSPU

50 DU

15 T2B

10 HSPU

Friday:

Basecamp

EMOTM x 20

Odd: 10 Alternating DB Snatch (50/35)

Even: 10 DB Front Squat

Vertical X:

EMOTM x 21 min

Min 1: 2 Power Cleans

Min 2: 6 Front Squats

Min 3: 12/8 Cal Bike