WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Cardio Of Choice 6reps/side Low Switch Cossack Squat 10steps/side Dual KB Rack Lateral Banded Walk	Every 2min x 3set 3 Front Squat @75-80%	For Time: 600m Run 40 Wall Balls 30 R. Swings (24/16kg) 20 Box Step-overs 10 Burpee Broad Jumps 20 Box Step-overs 30 R. Swings 40 Wall Balls 600m Run Time Cap: 20min
TUESDAY	2set 90sec Cardio Of Choice 15sec Dual DB Bent Over Row Iso 6reps/side Half Kneeling Bottoms Up KB Press	Every 2min x 3set 3 Push Press @75-80%	For Time : Ladder (1-2-3-4-5-6-7-8-9-10): 1-2-3... Cal Row / Bike 1-2-3... BB Push Press (40/30kg) 1-2-3... Plate weight Turkish Sit ups Climb the ladder, then descend back down Time Cap: 18min
WEDNESDAY	2set 90sec Cardio Of Choice 10reps/side Split Stance SA KB Swing 30sec SL Hip Bridge	Every 2min x 3set 3 Deadlift @ 75-80%	AMRAP x 20min 30 DU / 70 SU 5 Pull ups 10 Push ups 15 BW Squat
THURSDAY	2set 10 Reverse Snow Angels 8 Cuban Press 10reps/side Pall of Press	Power Snatch Every 90sec x 5set 2 reps @ 75-80% 1RM	For Time: 50-40-30-20-10: Cal Row / Bike DL 50/40kg DB Suitcase Box Step up Time Cap: 18min
FRIDAY	2set 90sec Cardio Of Choice 6 Front Rack KB Squat 30m Dual KB Front Rack Carry	Every 90sec x 3set 2 Power Clean @ 75-80%	PARTNER WOD For Time : 2000m Row / 120cal Bike (share) 100 Wall Balls (share) 80 Medball Sit up Passes 60 Squat Medball Passes 40 Synchronized Burpees 20 Power Clean 60/45kg (share) 600m Run (together) Time Cap: 25min