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Monday CF

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Metcon (AMRAP – Reps)
5m Max Effort
Double Unders

Only Double Unders Count

RELENTLESS

Deficit Deadlifts (5-5-5-3-3-3)
Perform the deadlift from a plate or surface higher than the ground your plates sit on.
Metcon
20 Slow/Controlled Descent HSPU’s
Metcon (Distance)
5m Clock
Max Distance
32ft KB Carry 70#/44 (litter carry)

RELENTLESS

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
10 Thrusters
300m Row
10 Snatches 135#/95#
75 DU’s

Weekend Warriors

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
20ft DB Overhead Lunge 50#/35#
20 Thrusters 75#/45#
20ft DB Overhead Lunge
20 T2B
Partner WOD
1 Athlete Works at a time

RELENTLESS

Metcon (Time)
For Time
400m Run
100 Squats
400m Run
100 Push Ups
400m Run
100 Pull Ups
400m Run

Friday CF

Metcon (Time)
For Time
100 Burpees
EMOM 5 Pistol Squats
Warm-up
Pistol Progression

Thursday CF

Clean (2m Max Effort @185#/95#)
Rest 3m
Push Press (2m Max Effort @185#/95#)
3m Rest
Jerk is allowed.
Front Squat (2m Max Effort @185#/95#)
Rest 3m
Metcon (Time)
Partner WOD
Synchronized
75 Squats
50 Swings
25 Burpees
Athletes must perform every rep in sync!

Partner with someone who will challenge your pace if available.

Wednesday CF

Metcon (Time)
4 RFT
400m Run
10 Squats 185#/115#
10 Front Squats
10 Bar Facing Burpee
25m Time Cap

Make the Squat weight challenging but try to NOT reach the time cap!

Tuesday CF

Metcon (AMRAP – Rounds and Reps)
AMRAP 19
50 Double unders
40 Wall Balls 20#/14#
30 Push-ups
20 Swings
10 Overhead squats 115#/75#
5 Muscle ups

Monday CF

Metcon (Time)
100m Run
15 Deadlifts 225#/155#
200m Run
50 Double unders
400m Run
50 Double unders
200 m Run
15 Deadlifts
100m Run

RX+ 315#/225# + Vest 20#/10#