Week of 1/28/19-2/3/19

Monday:
50 Calorie Row
40 Goblet Lunges (70/53)
30 Burpee Box Jumps (24/20)
20 American KBS (70/53)
10 Goblet Squats (70/53)
into
1km/800m Ski AFAP
*22 min cap*

Tuesday:
*In groups of 2*
100 Calorie Echo Bike
100 Deadlifts (115/75)
100 Med Ball Situps
100 Box Jumps (24/20)
100 Pushups
*reps partitioned however you would like*

Wednesday:
8 Minute Clock:
Max Calories Echo Bike
-rest 2 minutes-

8 Minute Clock:
AMRAP:
400/300 Ski ERG
30 Air Squats
-rest 2 minutes-

8 Minute Clock:
AMRAP:
15 Burpees
30 Double Unders

Thursday:
4 sets:
10 Thrusters (95/65)
15 TTB
10 Thrusters (95/65)
5 Strict HSPU
-rest 1 minute-

Friday:
A – Every 90s x 15 minutes (10 sets)
1 Hang Power Snatch
1 Snatch

+

3 Rounds:
250 Row
15 Hang Power Snatch (95/65)
9 Bar Facing Burpees
*12 minute cap*

Saturday:
Open WOD 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle Ups
50 Wall Ball Shots (20/14)
100 Double Unders