Yay!  I’m home safe and sound, cramps and all 🙂 Here’s the weeks stuff!!


Monday the 10th:

Max Rounds in 10 Minutes of:

10 Thrusters 95/65

10 Burpees


Tuesday the 11th:


Teams of 3: 3 Rounds for awesome.

2 Minutes at each station, read below for details

Row for max cals

NET climb it, but stay on the net for the two minutes!

Jump to Ring Support: Max reps in 2 minutes


Wednesday the 12th:

Traverse the net as warm-up and between lifts as voluntold 🙂

Deadlift x3


Thursday the 13th:

10 Rounds for time of:

Run 200m

10/9/8/7/6/5/4/3/2/1 Muscle Clean 95/65


Friday the 14th:

6/3/1 Muscle-ups

15/10/5 Air Squat to Box Jump

15/10/5 DB/KB Deadlift to Step-up 45/30


Saturday the 15th:

Teams of 5!  Do Two Rotations!

Row 15 Cals or 12 Cals for ladies

Bike: Max Meters

Push-up: Max Reps

PVC Overhead Squat: Max Reps

GHD Sit-up: Max Reps


Row Causes the rotate at 15/12 cals.