4.8 - 4.14

Monday
Bench Press 4x4
-3 min Rest-

Metcon 
7 Rounds 
Every 3 min 
25/20 Cal Row
12 Push Ups
Max Hang Cleans in Remaining Time
-1 Min Rest between rounds-

Round 1/2 185/125
Round 3/4 155/105
Round 5/6 135/95
Round 7 95/65

Accessory Work 
150 Banded Tricep Extensions 

Tuesday

Front Squat 4x4
-3 min Rest-
1000m Run
100 Air Squats
50 DB Snatch
50 Front Rack Lunge(Switch Arms As Needed)
50 DB Snatch
100 Air Squats


Wednesday

“BIG HOSS”
Every 2 min x 5 Rounds
12/8 cal bike SPRINT
8 DL (225/155)
Max TTB in remaining time 

2 Min Rest Between Sets

Accessory Work
4 Sets 
12 Double Bent Over Row 
25 Banded Good Mornings (green/blue)
-Rest as Needed-

Thursday 

Barbell Cycling
3 Emom x 6 Push Jerks
1 min Rest 
3 Emom x 4 Push Jerks
1 min Rest
3 Emom x 2 Push Jerks

For Time
30 Burpees
30 Jerks
30 Burpees

Accessory Work
3 sets

:90 on :90 off
:45 max lateral Raise
Directly into 
:45 max double hammer curls
-:90 Rest-

Friday
4 Sets 
Back Rack Lunges 5 Each Leg

Metcon
50-40-30-20-10
Sit Ups
1/2 Rep Double Russian KBS 
*50 Double Unders After Every Set* 


Saturday
TEAM WORKOUT
12min. AMRAP: (You go, I go. Tag your partner)

10 Cal Bike or Row Sprint!
10 Power Snatches 115/75

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Devil Press 35/20
30 Box Jump Overs (choose own height)

Finish an Entire Round before switching for part 1!
 Part 2 you may split however you like!



Sunday
MURPH PREP
5 Rounds
600m Run
3 Rounds
5 Pull Up
10 Push Up
15 Squats

*Run 600m and complete 3 rounds of 5/10/15 then back outside for round 2,3,4,5*