Wednesday 2/20

A.
Skills Work: Muscle Ups

B.
FOR TIME
800m Row
Then
2 Rounds of
10 Goblet Squats(50/30)
200m Sprint
Then
3 Rounds of
10 Push ups
10 T2B
Then
800m Row

Masters
A.
Same

B.
FOR TIME
600m Row
Then
2 Rounds of
10 Goblet Squats (40/20)
200m Sprint
Then
3 Rounds of
10 Push Ups
10 K2E
Then
600m Row

Tuesday 2/19

A.
Squat Clean 
5-3-1-3-5
80% of your 1RM

B.
AMRAP 20
200m Run
80 Double Unders
8 Burpee Box Jumps
8 Push Press (95/65)
8 Back Squats (95/65)

Masters
A.
Same

B.
AMRAP 20
200m Run
80 x2 Single Unders
8 Burpees
8 Push Press (65/45)
8 Back Squats (65/45)

Monday 2/18

A.
Front Squat
4×4
Building to a Heavy Set

B.
4RFT
9 Hand Stand Push ups
5 Standing Long Jumps
15 OH Walking Lunges (45/25) use plates
6 Deadlifts (225/185)

Masters
A.
Same

B.
4RFT
9 Hand Stand Push ups
5 Standing Long Jumps
15 OH Walking Lunges (25/15) use plates
6 Deadlifts (95/65)

Friday 2/15

A.
Power Snatch
5-3-1-3-5
80% of your 1RM

B.
5RFT
12 DB/KB Squats (53/35)
20 AbMat sit-ups
12 DB/KB Push Press (53/35) 6 each arm

Masters
A.
Same

B.
5RFT
12 DB/KB Squats (35/26)
20 AbMat sit-ups
12 DB/KB Push Press (35/26) 6 each arm