MONDAY

Skill: L-Sit Drills

5 Rounds for time:

  • 30 Second L-sit
  • 15 Cal Row
  • 15 Bench Press (115# | 83#)

TUESDAY

Z Press

3x10

For Time:

  • 120 Double Unders
  • 60 Toes to bar
  • 120 Double Unders

WEDNESDAY

Partner WOD

Teams of 3:

  • 2k row
  • 1200m Odd Object Carry (Heavy)
  • 200 Wall Balls

THURSDAY

Sumo Deadlift
5x5

Death By Bar Muscle Ups

FRIDAY

“Rosa”

5 Rounds for time:

  • 10 Handstand Push ups
  • Run 400m

SATURDAY

Back Squat

4x6

3 rounds in 75s

  • 45s Max Stone over the Shoulder (AHAP)
  • 30s Max box Jumps

3 minutes rest between rounds

SUNDAY

For Time:

  • 800m Run
  • 30 Snatches (95# | 63#)
  • 800m Run
  • 30 OHS (95# | 63#)
  • 800m Run
  • 30 Thrusters (95# | 63#)