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Monday
Back Squat 1RM

5 Rounds:
Row 1 Minute for Max Calories
Rest 3 Minutes

Tuesday
5 Rounds:
25 Double-Unders
10 Left Arm Dumbell Snatches 50/35
25 Double-Unders
10 Right Arm Dumbell Snatches 50/35

Core with extra time.

Wednesday
Bench Press 1RM

15-12-9-6-3
Strict Ring Dip
Strict Pull-Up
Compare to 10/1817.

Thursday
Skin the Cats

GOAT Day – work your weaknesses EMOM for 20 Minutes.

Core with extra time.

Friday 
Deadlift 1RM

21 Lateral Burpees Over the Bar
21 Power Snatches 115/75
21 Lateral Burpees Over the Bar
Compare to 10/6/17.

Saturday
50 Wallballs 20/14
15 Power Cleans 135/95
40 Wallballs
10 Power Cleans
30 Wallballs
5 Power Cleans

Sunday
AMRAP 18 Minutes as a Team of 2, Alternating Full Rounds
10 Toes to Bar
10 Kettlebell Swings 70/53
10/7 Calories on the Rower

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Hawthorne, NJ 07506

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