10/21/2017 – Saturday

As a team of 2…

800m Run

45 Thrusters 135/95 95/65 75/55
45 Pullups or Ring Rows
45 Deadlifts 225/155 185/125 165/105
45 HSPU or Push Ups

400m Run

45 HSPU or Push Ups
45 Deadlifts 225/155 185/125 165/105
45 Pullups or Ring Rows
45 Thrusters 135/95 95/65 75/55

800m Run

10/20/2017 – Friday

Tier 1

E4MOM x 8
12 Burpees
14 Lunges
16 KB Swings
30 Single Unders

Tier 2
E4MOM x 8
12 Burpees
14 KB Weighted Lunges
16 KB Swings 53/35
30 Double Unders

Tier 3
E4MOM x 8
12 Burpees
14 DB OH Lunges 45/30 (8/8)
16 DB Snatches
40 Double Unders

Competitor
E4MOM x 8
12 Burpees
14 DB OH Lunges 70/50
16 DB Snatches 70/50
40 Double Unders

10/18/2017 – Wednesday

Tier 1

A) Split Jerk 10×1
*Start at 70% of 1RM and work up

B) 3 Rounds For Time:
400m Run
12 Power Clean and Jerks

Tier 2

A) Split Jerk 10×1
*Start at 70% of 1RM and work up

B) 3 Rounds For Time:
400m Run
12 Power Clean and Jerks 95/65

Tier 3

A) Split Jerk 10×1
*Start at 70% of 1RM and work up

B) 3 Rounds For Time:
400m Run
12 Power Clean and Jerks 115/75

Competitor

A) Split Jerk 10×1
*Start at 70% of 1RM and work up

B) 3 Rounds For Time:
400m Run
12 Power Clean and Jerks 135/95

Accessory

Strength –
Glute Ham Raise 4x 10-12

Gymnastics –
Hollow to Arch Swings 4×15

Metcon –
10 x :45 on/:45 off
Max Calorie Row

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