MONDAY

Skill: HS WALKING

4 Sets of:

  • 20m HS Walk (scale: 7 Wall Climbs)
  • 30 GHDSU
  • 7 Bar Muscle ups

TUESDAY

Back Squat
3RM, De-load 2x3

For Time:
21 - 15 - 9

  • Wall Ball 2-for-1s
  • 200m run between each effort

WEDNESDAY

Hang Power Cleans
Work to Heavy Triple

AMRAP in 9 minutes

  • 3 Hang Power Clean (225# | 133#)
  • 6 Lateral Ball Slam
  • 9 Double Lateral Hops

THURSDAY

Deadlifts
5x3

For Time:
100 Pull Ups
5 Burpees every time you come off the bar

FRIDAY

AMRAP in 30 minutes

  • 20 Over Head Stationary Lunges (65# | 45#)
  • 10 Over the Bar Burpees
  • 12 Pistols
  • 30s Hollow/Arch Hold (alternating each round)
  • 500m Row/400m Run (alternating each round)

SATURDAY

Floor Press
5x3

6 rounds:
In 2 Minutes:

  • 5 Box Jumps (30"| 26")
  • 10 plyo push ups
  • Max K2E

Rest 1 minute between rounds

SUNDAY

"Popeye"

AMRAP in 20 minutes

  • 5 Chest to Bar Pull Ups
  • 10 Wall Balls
  • 15 Kettlebell Swings

compare to 4.26.15