Monday
Buy in – 2 Sets
1:00 Jog/Run (increasing pace) (row)
10 Kip to Swing
10 Alt. Leg V-Up
10 Walking Lunge
A) Back Squats – 3×3 @ 65-75%
B) Front Squats – 3×3 @70-80%
Metcon – 3 Sets: (1 set every 7 minutes)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (2×35/25)
20ft Front Rack Dumbbell Walking Lunge (2×35/25)
200m Run
Tuesday
Buy in – EA Warm Up
A) High Hang Power Snatch x3 – 5 sets at 65-70%
B) Core work- 2 sets
20 GHD / 45sec Weighted Plank / 20 DB Russian Twists
Metcon – 5 Sets (1 set every 5 minutes)
50/40 Cal Bike
Wednesday
Buy in – 2 Rounds
1 min Row / 5 Broad Jumps / 10 Ring Rows / 20 Banded Pull Aparts / 5 Empty Bar Tall Power Cleans
A) Above the Knee Squat Clean x3 – 5 sets at 70-75%
Metcon – For time
2000m Row
50 Box Jumps (24/20)
25 Power Clean and Jerks (155/105)
15 Strict Chin Ups
Thursday
Buy in – 2 Rounds
1 min Erg / 5 inch worm w/push up / :20 Wall facing Handstand Hold / 10 Single Arm Suitcase Deadlift
Mobility – 10 Hip flow to lunge / 10 Cossack squat w/ rotation
A)Incline Bench Press – 5×15 @6-7/10RPE
10 Lateral Raise During rest
*rest 2 min between sets
Metcon- 2 sets – 3 Rounds
4-6 Wall Facing HSPU
18 DB Deadlifts (40/25)
rest 2 min between sets
November 3, 2025
