A. Push Press 2-2-2-2

B. 20min. AMRAP

2 rounds of Cindy + 1 Round of DT

Cindy

5 pull-up

10 push-up

15 squats

DT

12 deadlift

9 hang power clean

6 jerks

StrongManWoman Monday

Yoke carry

Shoulder Stones

Hand over Hand sled Pull

Heavy Farmers Carry

Open Gym

run 400m

2 rope climbs

20 wall ball

10 pull-ups

5 rounds

A. Power snatch – work to a heavy single for the day 10-15 minutes

B. 20.1

10 rounds for time:

8 ground to overhead 95/65

10 bar facing burpees

time cap 15 minutes

A. alternating EMOM

:30 plank

6 DB single leg Deadlift R then L

for 8 minutes

B. 10 Devils Press 45/30

40 double-unders

AMRAP 8

rest 2 minutes

5 devils press

20 double-unders

AMRAP 5

Score each AMRAP

Row 500
10 bench press @ less than 50%
10 rounds

Notes: performed with a partner P1 row then bench, as soon as P1 is done rowing P2 starts to row then p2 benches. There will be some built in rest, no time no score.

75 kettle bell swings 45/35

50 ab mat sit-ups

row 1000m

2 rounds

Open Gym / Yoga

A. Rope climb practice (working on them for those that don’t have and Legless for those that do)

B. Partner workout
5 rounds
200m run together
20 DL (225/155)
3 rope climbs
One person working at a time on DL and rope climbs