Monday

STRENGTH/SKILL
Tabata: Hollow Hold

CONDITIONING
"Gothenburg"
(Teams of 2, 1 person working at a time, split reps evenly within each movement)
25 min AMRAP:
20 Ring Push-Ups
30 Slam Balls
30 Cal Row

Tuesday

STRENGTH
EMOM x 10 min:
1 Pull-Up Negative or 2-4 Strict Pull-Ups

CONDITIONING
"Cardio Sushi"
For time:
400m Run
50 KB Swings
400m Run
40 DB Snatches, alternating
400m Run
30 Sit-Ups

Wednesday

STRENGTH
EMOM x 9 min:
1 Front Squat
3 Box Jumps

CONDITIONING
"Can't Even"
5 Rounds for time:
3 Power Cleans (185/125)
7 Toes-to-Bar
9 Air Squats

Thursday

SKILL
Bar Muscle-Ups

CONDITIONING
(Teams of 2)
"Settlers"
For time:
800m Farmer Carry
80 Burpees
800m Plate Run (45/25)

Friday

CrossFit Open "16.1"

Saturday

TBD