Monday
MetconOpen 17.1For time:10 dumbbell snatches15 burpee field jump-overs20 dumbbell snatches15 burpee field jump-overs30 dumbbell snatches15 burpee field jump-overs40 dumbbell snatches15 burpee field jump-overs50 dumbbell snatches15 burpee field jump-overs
Males use 50-lb. dumbbell and 24-in. boxWomen use 35-lb. dumbbell and 20-in. boxTime cap: 20 minutes
AimOpen Prep
MobilityBox Shoulder StretchBox Pigeon Stretch
Tuesday
MetconLast Run8 Rounds for time of:200m Run5 Chest To Bar Pull Ups200m Run5 Hand Stand Push Ups
AimGymnastics underneath fatigue
MobilityCalf StretchPec StretchWall Hinging Stretch
Wednesday
MetconKarabel3 Rounds For Time of:50 Wall Ball Pictures 20/14lb10 Snatches 61/43kg
AimLungs & Legs
MobilityCouch Stretch
Thursday
MetconGotcha Espresso KaneEvery 5 Minutes for five Rounds50 Double Unders15 Cal Row/Ski10 Toes To Bar
AimSkill & Restoration
MobilityCalf StretchSamson Stretch
Friday
MetconShimmyAmrap 82 Wall Walks5 Field Leap Overs 24/20”10 Overhead Squats 43/29kg
2 min relaxation
Amrap 82 Muscle Ups5 Field Leap Overs 24/20”10 Overhead Squats 43/29kg
AimShoulder Endurance
MobilityStraddle StretchScorpion Stretch
Saturday
MetconDo Your MathsAmrap 91 Pull Up1 Energy Clear 43/29kg1 Thruster 43/29kgAfter every spherical add 1 rep
AimOpen Prep
MobilityUnderneath StretchStraight Leg Crossover Stretch
