Week Beginning 07/01/2019

Monday 07/01/2019
Strength
A1. Front Squat x 10, 10, 10
A2. Push up 3 x 10
MetCon
Row x 30/20 Cal
Then
3 Rounds
Rope Climb x 3
Dead Lift x 15 (105/70)
Tuesday 08/01/2019
MetCon
3 Rounds
Hang Power Snatch x 7 (60% Snatch)
Max Assault Bike Cals x 60s
Rest x 2 Min
3 Rounds
Strict Press x 7
Max DU x 60s
Rest x 2 Min
AMRAP x 8 min
Box Jump x 10 (24/20)
DB Snatch x 20 (22.5/15)
Wednesday 09/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
American KBS x 60 (28/20)
T2B x 50
KB Thruster x 40
Sit up x 30
KB Snatch x 20
HSPU x 10
Thursday 10/01/2019
MetCon
In 25 Minute window
21/15/9
Pull up
Burpee OB
Then
Establish 1RM
PC + HC + 2FS
Friday 11/01/2019
Strength
3 Rounds
1 Arm FR KB Carry x 200′ E/S
Sandbag Carry x 200′
MetCon
Teams of 3
Max Distance row in 25 Minutes
Saturday 12/01/2019
MetCon
Grab a buddy and attack:
3 Rounds of
Sandbag Carry x 800m  (16/12)
Wall Ball x 50 (9/6)
Devils Press x 30 (22.5/15)