MONDAY

Wide Grip Bench Press
4x2

4 rounds:
- 8 dips
- 12 lat. box steps ups db
200m run with dumbbell (35# | 25#)

TUESDAY

Quarter Gone Bad
5 Rounds, for Total Reps in 18 minutes
15s Thrusters (135/95 lbs)
45s Rest
15s Weighted Pull-Up (50 lbs)
45s Rest
15s Burpees
45s Rest

Wednesday

Box Squat
5x2

12 Min EMOM:
Even Min: 12-20 V ups
Odd Min: 40s Movement of Choice
(GOAT TIME!)

THURSDAY

50 - 40 - 30 - 20 - 10
Double Unders
21 - 18 - 15 - 12 - 9
Ball Slams AHAP

(LVL 2 - Unbroken)

FRIDAY

Cluster
Max, Deload

WOD
40-30-20-10
Wall Balls (20# | 14#)
8-6-4-2
Power Cleans (185# | 123#)

SATURDAY

Toes To Bar Drills
Toes To Bar Kipping Drill
L-Sit Flutter Kick Drill

30-20-10
Burpees
Front Rack Lunges (115# | 75#)

SUNDAY

For 6 Rounds:

Every 90s:

  • 3 Push Jerks (205# | 123#)
  • 6 Strict Pull Ups
  • 3 Broad Jumps