A. Find your C&J sundays 1RM (20 min)

B. EMOM 10
2 × C&J @75 kg (75% of A

C. Sled push 30 m / rest 30 sek
Put each time 10 kg more weight until you cannot do 30 m without stopping, includes the 15 m turn.

5 Minutes:
-600 Meter Run
-With Time Remaining, Max Reps Ground to Overhead
1 Minute Break

5 Minutes:
-200 Double Under
-With Time Remaining, Max Rep Chest to Bar Pull Up

Back Squat 4x4 @83%

8 MINUTE AMRAP
-7 Deadlifts
-7 Push Press
-30 Double-unders / 90 Single-unders

REST 2 MINUTES

3 MINUTES MAX CALORIES ON ROWER

RX 75#/55#
RX+ 115#/75# & Double-unders

400m Run
30 Wall Balls 10kg
30 Box Jump Overs 24”
400m Run
21 KB Swings 32kg
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups ( 2 Muscle Up Attempts)

Skill - Ring Dips and Pistols: superset 3 x5
20 minute AMRAP
5 ring dips
10 wall ball
15 weighted situps
20 double unders

24min Every 3 minute on the 3 minute

7 Deadlift
3 MU
7 Deadlift
3 MU

• Deadlift 225lbs

10 Single Arm Snatches
Sled Drag
10 Rounds – Alternating with a Partner

27-21-15-9
TTB
Thruster, 42.5/30
Lateral Burpees
TC: 18