9:30 AM “Schweizer House of Hell” Its got some rowing some wall balls some dubs….. then more wall balls.

Skill/Strength: 20 min find heavy complex ofClean + front squat + jerk Metcon: “9/11”AMRAP 119 cleans9 front squats9 push jerks9 push ups

Skill: 20 min Kipping T2BEMOM 6Athlete level drill Metcon: EOMOM 12:40s max work/ :20s restmin 1) T2Bmin 2) KBS (light)min 3) cal AB

Strength: 20 min Deadlift5 x 5 buildingTNG Metcon: AMRAP 12Deadlifts @75% asc by 3’sBBJO asc by 2’s

Strength: 20 min Bench Press5 x 5 building Metcon: cap 15 min 75 Thrusters for time*top of every minute 4 lateral burpees

E5MOM 35 27/20 cal AB then 1)30 T2B 2)30 thrusters (95/65) 3)30 wall balls 4)30 c&j 5) 30 SDLHP 6) 30 pull ups 7) 30 snatches There are 7, five minute rounds. Every round start on the AB then move onto a movement. The sooner athletes finish the more rest they have until the next…

Skill: 15 min Find heavy pwr/sq snatch Metcon E0MOM 10-2 sn @ 80%– 6 lateral burpees Rest EOMOM 10-3 sn @ 70%– 6 lateral burpees

Strength: 20 min Strict Press 12-9-6-3 building 6-9-12 decreasing Metcon: AMRAP 129 KB DL12 KBS (heavy) 15/12 cal AB

Skill: 15 minMax height box jumpFrom seated position Metcon: cap 20 min 4 RFT20 BJ10 Burpees5L/5R Db hang sn (heavy)

30 bj 50 jumping pull ups 30 KBS 30 sit ups 5o lunges 30 push press 30 burpees 50 squats 30 dubs/60 singles

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