Monday// MetCon

For Time

Row 1k (-4:00/-4:20) <— that means, under 4:00 for Rx, under 4:20 for women

50 Box Jumps (24/20) no rebounding

30 HSPU- only Rx HSPU on the wall, scale on the box or otherwise

75 Box Step Up (24/20) sorry short guys🤷‍♂️ 

50 Wall Ball Shots (20/14) 


Tuesday// Heavy Day

Back Squat 3-3-3

Front Squat 2-2-2

Overhead Squat 1-1-1 (scale the weight, not the movement today)


Wednesday// Monostructural

30:00 Run (AMRAP blocklaps, or record your distance with the GPS on your phone or watch)


Thursday// MetCon

10:00 AMRAP

+1 Dumbell Burpee Cluster 50’s/35’s

+1 Bar Muscle Up


Friday// Any guesses?!?! 



Devin JonesComment