1. AMRAP x 12 minutes In Partners both partners working at a time Max rep manmaker+ Snatch (50/35) Max cal row Score is total cals and total manmaker Partners can switch whenever they want

Monday 1. EMOM x 12 minutes 1- pause front Squat (3sec down 3 sec pause ) 2- Strict Pull ups x 6-8 2. AMRAP x 2 min 20 Burpees over Bar Max rep thruster (75/55) Rest 2 min AMRAP x 2 15 Burpee over Bar Max rep thruster (95/65) Rest 2 minutes AMRAP x 2 10 B ... Continue Reading

1. 3 sets of : 200m run 16 Pull ups 8 Squat Cleans (185/125) 200m run 8 Toes to Bar 4 Shoulder to Overhead (185/125) Rest 4 minutes

Thursday 1. Every 2 minutes for 18 minutes 1- stiff leg Deadlifts x 10 reps 2- Barbell hip thrusts x 8-10 reps 3-100ft farmers carry 2. AMRAP x 8 minutes 10 kettle bell Swings(70/55) 10 Handstand Push ups 10 v ups

1. AMRAP x 3 min 18 cal row 18 Back squats (135/95) Max Double Unders Rest 3 minutes AMRAP x 3 minutes 15 cal row 15 back squats (185/125) Max Double Unders Rest 3 minutes AMRAP x 3 minutes 12 cal row 12 back squats (205/135) Max Double Unders