| Monday | |
| AM Session | |
| Map 10 | |
| A) | 30 Min AMRAP @75% effort |
| 2 Min Row | |
| 1 Min Prisoner Box Step Ups | |
| 1 Minute KBS (44/25) | |
| 1 Min Burpees | |
| PM Session | |
| A) | 10 Min EMOM |
| 1 Clean & Jerk | |
| 5 Mins @70%, 5 mins @75% | |
| B1) |
DB Front Foot Elevated Split Squats@30X1 X 6-8 reps/Leg – rest 1 mi
|
| B2) |
DB Romanian Deadlifts @41X1 X 6 Reps
|
| X 3 Sets – rest 2 mins | |
| C) | Every 3 Mins X 4 Sets: |
| 500m Row | |
| 23FT HS Walk | |
| Amrap Squat Cleans @95# | |
|
*No rest – a new round starts every 3 minutes
|
