Monday – 02/26/2018

Gymnastics

EMOM for 10 Minutes

Straight set of butterfly chest to bar pull-ups

Metcon

10-1
bar facing burpees
1-10
front squat 165/115 lb

Weightlifting

E90s  for as long as possible

20 double unders then 1 squat snatch

start @60% and work up to a max for the day

Tuesday – 02/27/2018

Strength

Deadlift
1-1-1-1-1

Metcon

AMRAP IN 10 Minutes
3-6-9-12-15 …
Push-up
Box Jump 24/20″

Gymnastics

AMRAP in 7 Minutes

Muscle ups

Wednesday – 02/28/2018

Gymnastics

Alternating Tabata

V-ups
Arch hold

Metcon

AMRAP in 15 Minutes
10 Kettlebell swings 32/24 kg
10 Medicine ball cleans 20/14 lb
10 Overhead walking lunge steps 45/35 lb

Weightlifting

EMOM for as long as needed

1 Squat snatch with pause in overhead squat + 1 squat snatch start at 60% and work up to 85~90% in 10/5lb increments does not need to be TnG

Thursday – 03/01/2018

Skill

EMOM for 10 Minutes
2 Thrusters

Metcon

AMRAP in 10 Minutes

30 Double Under
10 Sumo deadlift high pull 95/65 lb

Strength

Back Squat

10 Rep back squat increasing 5 pounds from last week

Friday – 03/02/2018

Rest day

Saturday -03/03/2018

18.2 TBA