ETAC

S w/u

-

5x (5-1) pull up ladder

-

12x 90/60 Row/ski/bike/run

@ 2k+10sec

-

6x heavy 30m farmers carry

GPP

S w/u

-

Db complex: 6x of each

DL + hang clean + thruster + bent row + push up

3 sets, 1-2min rest

-

8x 20/10 tabata DB thruster

-

20min AMRAP

2x devils press + 2x thruster + 2x PP + 100m run

*every round +2x reps on DB movements

-

5x 60/60 FLR shoulder taps

E26 PWR

S w/u

-

15x sqt + 10x KBS + 5x box jump

4rds

-

W2 1RM box deadlift

3x1 @ 85% full rest between

-

5x10 Goodmorning

5x20 KB rack hold step up

-

800m sled drag

ETAC

S w/u

-

10x KBS every 30sec for 5min @ 23/32kg

-

M.E. Lower: snatch drip DL

3x1 @ 85%

-

5x20 hyper

5x10 pendely row

-

800m sled drag

GPP

S W/U

-

10x KBS every 30sec for 5min

-

Warm up DL

-

6x3 DL @ 80%

3min rest between

-

3x20 Goblet sqt (goal 50% BW)

3x20 Rev Hyper

-

10min max rep lunge

ETAC

Rest

GPP

60min walk/hike

E26 PWR

Rest

or

60min walk

GPP

Rest

ETAC

S w/u

-

2x 30/30 PP Rest in OH hold

2min rest

2x 30/30 PP rest in OH hold

-

5x5 BP @ 55% +25% bands

1min rest

-

100x triceps banded extension

100x DB curl

-

10x 30/30 Ski

E26 PWR

60min walk

E26 PWR

s w/u

-

2x 30/30 PP

*rest in Overhead hold

-

10x band pull apart + 10x push up

3 rds

-

10x1 BP @ 50% + 25% bands

1min rest between

-

10x dip + 5x pull up

5rds

-

10min max rep PP @ BB

*the only rest position allowed is the front rack or overhead hold. If bar is not in either of those position 250m row penalty

ETAC

S w/u

-

10min EMOM

1x Snatch +Hang snatch + OHS

-

5x5 BS @ 55% + 25% bands

1min rest

-

5x5 DL @ 55% + 25% bands

1min rest

-

50-40-30-20-10

reps of each

box jump + DB snatch @ 30/50#

FYF

S w/u

-

4x30/30 sqt * rest in seated postion

2min rest

4x30/30 hand release push up *rest in FLR

-

50-40-30-20-10 reps of each

Burpee + 4 count flutter kick

After each rung 800m run

-

4x30/30 sqt * rest in seated postion

2min rest

4x30/30 hand release push up *rest in FLR

E26 PWR

S w/u

-

10min EMOM

1x power clean + Hang clean + Front sqt

or

1x Snatch + Power snatch + OHS

-

10x1 BS @ 50% + 25% bands

1min rest

-

10x1 DL @ 50% + 25% bands

1min rest

-

5x10 goodmorning

5x10 single arm DB row

-

10x 30/30 row/ski/bike/run

ETAC

S w/u

-

30min AMRAP

800m Run +

8x pull up +

500m Row +

8x pull up +

400m sled drag

-

5x 30/30 hollow hold

GPP

S w/u

-

1x Power clean + 1x Hang clean + 1x FS

every 30sec for 10min

-

W2 1RM zercher sqt

-

3x1 @ 85%

-

15x Reverse hyper + 20x DB lunge

5 rounds

-

6x 30m heavy farmers carry

E26 PWR

S w/u

-

400m sled drag

-

40min

Row/run/ski/bike @ 60-65% MHR

ETAC

S w/u

-

10x dislocate + 10x band pull apart + 10x push up + 30m Bear crawl

4 rounds

-

ME Upper:

BHN Snatch grip Push Press

-

3x1 @ 85%

-

Earth quake push up to failure

3 sets, full rest between

-

Single arm DB complex @ 20/45#

6x Snatch + 6x Clean & press + 6x bent row + 6x Devils press

6 rounds (3x each arm) for time

GPP

S w/u

-

20x sqt + 10x push up + 5x pull up

5 rounds

-

Row/ski/run/bike

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

-

50x Ab roll out