Friday 5/5/23 thruster weight goes up each round R1 80@95/65 R2 60@115/75 R3@40135/95

Thursday 5/4/23

Wednesday 5/3/23

Tuesday 5/2/23 Alternate between both 5 min amraps for 2 rounds of each. 1 min break between amraps

Monday 5/1/2 During your 1 min rest complete 3,6,9,12,15,18,21,24,27,30 Air squats Round 1-3, Round 2-6, round 3-9…..round 10-30

Sunday 4/30/23 alternate between part a and b for 6 rounds of each sub for dubs is 20 burpees or 30 hand release pushups

Saturday 4/28/23 Increase over each min of the emom to build to a heavyish double. It should be over your final weight for the metcon... Read More

Friday 4/28/23During “rest” complete 1 rope climb and 5 strict handstand pushups

Thursday 4/27/23 2 mississippi pause on the back squats For the metcon. If you get 70 dubs you can stop

Wednesday 4/26/23Round 1 is man makers and pullupsRound 2 is busters and toes to bar Round 3 is man makers and your choice