Monday
Strength – E2MOM x 6 Sets
6 Power Clean & Jerks
-then-
“Teacher and Defender”
For Time
27-12-15-9
Pullups
15-12-9-6
Burpees to Bar
Tuesday
“Healer – Medical”
5 Sets – AMRAP 2
30 Air Squats
Max Calorie Air Bike
-2min rest-
Wednesday
Strength – Deadlift
10 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
-then-
“Law Enforcement”
For Time
200m Run
18-15-12-9-6-3
Hang Power Snatches (95/65)
*Complete the run before each round of snatches
Thursday
Strength – 3 Rounds of
20 Scap Pull into 20sec Dead Hang
Followed by 5 Strict or Box Assisted Pullups
-90sec rest-
-then-
“Protector – Firefighters”
For Time
30 Wall Balls (20/14)
50 Box Jump Overs (24/20)
30 Wall Balls (20/14)
50 GHD Sit Ups or V-Ups
30 Wall Balls (20/14)
6 Rope Climbs or 30 Elevated Ring Rows
Friday
Strength – Back Squats
10 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
-then-
“Heroes”
AMRAP 14
14/11 Calorie Row
7 Strict Handstand Pushups
14 DB Step Ups (35s/25s) on 20in Box
Saturday
“Warrior – Military”
For Time w/ Partner
1600m Run (together)
-into, 5 rounds-
15 Synchro Single Arm Devil’s Press (50/35)
30 Toes to Bar (partner must hold a handstand while other partner is performing T2B)
-into-
1600m Run (together)
