Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 8 Barbell Bent Over Row
C. 3 x 8 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Rev Curls & 20 Barbell to Face Curls

Tuesday
A. 5 Sets
3 Deadlift
16 Dual Kettlebell Deadlift
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension

Thursday
A. 12-10-5-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB Front Squat
D. Glute Finisher TBD\

Monday
Strength
30EMOM
Minute 1: 2-3 Seated Double Jump Overs
Minute 2: 3 Power Snatch
Minute 3: Rest

Tuesday
Strength
8-6-4-2 Bench Press
*superset w/ 30-50 Pull Aparts
8-6-4-2 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext

Conditioning
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Burpees

Wednesday
Conditioning
Partners, 30:00 Row
*switch every 1:30
Max Calories

Thursday
Strength
3 x 10-15 Back Squat
3 x 20 Front Rack Reverse Lunge

Conditioning
Partner I Go, You Go, Full Rounds
3 Each
8 Dumbbell Thruster
8/10 Calorie Bike

Friday
Conditioning
5 Rounds for Time (30 Cap)
400 Meter Run
30 Double Unders
2 Rope Climbs
10 Clean & Jerks 95/65, 135/95

Saturday
Conditioning
Partner Murph
800m Run together
100 Pull-Ups
200 Push-Ups
300 Air Squats
800m Run together
*share the reps, partition as desired, 1 person works at a time

Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Row
25 Band Hi-Pulls

Conditioning
Teams of 3
15 Minutes as Many Calories as Possible
Assault Bike

Monday
Conditoning
Billy's Favorite Workout
30 Minutes, As Many Rounds as Possible with Partner
I Go, You Go, Full Rounds
5 Deadlift as heavy as possible
10 Strict Pull-Up
15 Push-Ups

Tuesday
Strength
10 Sets
Every :50
2 Hang Power Clean

Conditioning
21-15-9
Hang Power Clean 95/65, 135/95
*200 Meter Run after each

Wednesday
Conditioning
5 Rounds
12 Handstand Push-Ups
50 Double Unders
12 Dual Front Squat 35/25, G/Y

Thursday
Conditioning
For Time
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Meter Run
0.6 Mile Bike
700 Meter Row
800 Meter Run
0.9 Mile Bike
1000 Meter Row

Friday
Conditioning
5 Rounds w/ Partner, Split as Desired
20/16 Calorie Bike
20 Burpee
20 DBall Cleans
20 Pull-Ups
20 Wallballs

Saturday
Conditioning
20:00 As Many Rounds as Possible
Teams of 3
Partner 1: 200 Meter Run
Partners 2 & 3:
"Beefy Jack"
10 Push Press 95/65, 155/105
10 Kettlebell Swings G/Y, R/G
10 Box Jumps 24/20, 30/24

Sunday
Conditioning
Teams of 3
45:00 Time Cap
2 Rounds
400 Meter Sled Push 45/35
100 Calorie Bike
20 Rope Climbs
100 Calorie Bike

Monday
A. 5 x 5 Pause Bench Press
B. 3 x 12 Barbell Pendlay Row
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Curls to Face & 20 Barbell Hi-Pulls

Tuesday
A. 5 Sets
4 Deadlift
16 Dual DB Deficit RDL
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension

Thursday
A. 12-10-8-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 8 Dual DB VMO Squat
D. Glute Finisher TBD

Monday 
Skill: Handstand Push-up
For Time
15 KB Sumo Deadlifts
30 Handstand Push-ups
15 Kb Sumo Deadlifts
Rest 1:00
15 Russian KB Swings
20 Strict Handstand Push-ups
15 Russian KB Swings
Rest 1:00
15 American KB Swings
50ft Handstand Walk
15 American KB Swings

Monday 
Strength 
Front Squat
5-1-5-1-5, heavy 5's and only slightly heavier singles

Conditioning
8 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat

Tuesday
Strength
16 Minutes
M1: 2 Power Clean + 1 Push Press or Push Jerk
M2::30 Front Leaning Rest

Conditioning 
"Heavier Grace"
30 Clean & Jerks 135/95, 185/125

Wednesday
Conditioning
@ 0:00
"Karen"
150 Wallballs
@ 10:00
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
@20:00
800 Meter Run

Thursday
Strength
3 Sets
12ea Single Arm Hi-Pull
:30 Side Plank ea.

Conditioning
Partner I Go, You Go, Full Rounds
3 Rounds Each
12 Sprawl / Burpees over Rower
18/15 Calorie Row
12 Kettlebell Swings G/Y, R/G

Friday
CrossFit Open 23.3
TBD

Saturday
Conditioning
"Jerry"
1 Mile Run
2000 Meter Row
1 Mile Run

Sunday
Conditioning
18 Minutes, As Many Rounds as Possible
1 Rope Climb
12 Wallballs 14/10, 20/14
12 Kettlebell Sumo Deadlift Hi-Pull G/Y, R/G
50 Double Unders

Tuesday
BURST Training @Bridgewater HS Track
(15x) 100m Sprints + relaxed pace jog/walk 300m

Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x bicep curl 21s
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x deadstop tricep ext

Tuesday
A. 5 Sets
6 Deadlift
16 Dual KB Sumo DL
30-50 Banded Hamstring Curl
B. 3 x 15 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension

Thursday
A. 12-12-12-12 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 8 Dual DB VMO Squat
D. Glute Finisher TBD