MONDAY

Strength/Skill

Overhead Squat – 4 sets x 3 reps @ 70-80%
*New set every 3 min

*Build or maintain with % range based on feel – All sets around RPE7

Workout Of The Day

3 Rounds for time
15/12 Cal Row
15 Thrusters – 95/65lbs (43/30kg)
15/12 Cal Row
15 CTB Pull ups

Time Cap – 15 min
Top Scores – 9 min

TUESDAY

Strength/Skill

Bench Press – 4,3,2,2 reps @ 75,78,82,85%

*New set every 3 min

Workout Of The Day

15 min AMRAP
8 Box Jump Overs – 24/20″
6 Deadlift – 225/155lbs (102/70kg)
4 Wall Walks
Rest 30 sec

*Add 2 reps to each movement every round (ie Rd 2 = 10 BJO/8 DL/6 WW…etc)

Masters – 205/135lbs (93/61kg)

Top Scores – 4 Rounds + finish DL
Minimum Goal – 3 Rounds

WEDNESDAY

Strength

Squat Clean – 4 sets x 2 reps @ 75-85%
*New set every 3 min

*Drop and reset between reps. Build across sets based on feel

Workout Of The Day

For time
20 Wallballs – 20/14lbs (9/6kg) to 10/9ft
15 TTB
100 Double Unders
15 TTB
20 Wallballs

Rest 2 min x 2 sets

Time Cap – 14 min (including rest)
Top Scores – Sub 4 min on each set

THURSDAY

Strength/Skill

Workout Of The DaY

Every 90 sec x 20 sets (alt. 10 each)

Set 1:
60 sec AMRAP – Echo Bike Cals

Set 2:
60 sec AMRAP – Shuttle Runs

Scaled/Beginner: None

Friday

Strength/Skill

CF OPEN 26.3

Workout Of The DaY

CROSSFIT OPEN 26.2 TBA

SATURDAY

In Teams of 2
2 Rounds for time
120/100 Cal Row
60 V-ups
20 Ring Muscle ups

*Split reps in any way

*Advanced perform GHD Sit ups
*Mixed pair cals: 110

Time Cap – 25 min
Top Scores – 20 min