Monday, 2/17/20:
A. Barbell Front Rack Step Up x 16 Reps (8/side)
Rest 2 min x 3 sets
B. 3 Rounds:
13 Back Squats (155/105)
500m/400m Row
*10 min cap*

Tuesday, 2/18/20:
A. Handstand Skill Work:
Every 2 min x 10 min:
Level 1: HS Hold x 25-30 sec
Level 2: Strict OR Kipping HS Pushups x 6-10 Reps
Level 3: “Buddy” HS Walk x 20-30 sec of attempts
B. 15-12-9-6-3
HSPU
*40 DU’s after each set*

Wednesday, 2/19/20:
AMRAP 3
10 DB Front Squats (50/35)
10/7 Calorie Assault Bike Sprint
10 DB Push Presses (50/35)
rest 3 minutes x 4 sets

Thursday, 2/20/20:
A. Hang Squat Snatch: 3-3-3-3-3 Rest 90 sec
B. AMRAP 9
6 Hang Squat Snatch @ 95/65
9 Toes to Bar

Friday, 2/21/20:
AMRAP 5
5 Pull Ups
10 Push Ups
15 Air Squats
rest 2 minutes x 4 sets

Saturday, 2/22/20:
3 Rounds
20 Deadlifts @ 225/185
20 Burpee Box Jump Overs 24/20

Sunday, 2/23/20:
Partner WOD – “Purgatory” (Pre-Hell Week Start!)
“Odds n Ends”
AMRAP 8
Max Sandbag Clean and Jerks switch however
*non-working partner holds a KB Front Rack Wall Sit*
Goal = 60+ reps
-rest 3 minutes –
“Sprint” – Follow the Leader
300m Run
500m/400m Row
1k/0.7k Assault Bike
(Partner B starts the run once A is back)
-rest 3 minutes-
“Walk”
300m SB Carry / Farmer Carry
*switch equipment however*
*32m cap*

**Please note: workouts subject to change without notice.**