MONDAY

Tempo Back Squat
3:1:3:2
3x3

2 Rounds for time:
21 Handstand push-ups
14 Back squats (185# | 123#)

TUESDAY

6 Rounds for reps:
1 minute of Bike/Row/Ski Erg
1 minute of Ball Slams
1 minute of Double Unders
1 minute of Rest

WEDNESDAY

Chin Ups
3RM Max Weighted

Skill Time: Gymnastics:
8 rounds:
:20 Ring Plank Hold
:40 rest
:20 Supine Ring Hold
:40 rest.
*Ring plank hold: Plank position with feet on a box and hands on the rings- scale by lower feet to ground.

For Time:
500M ROW

THURSDAY

TGU

FRIDAY

Clean
3RM

Elizabeth

21-15-9
Cleans (135# | 93#)
Ring dips

SATURDAY

Partner WOD

  • 50 KB swings / Handstand Hold

  • 50 Situps / Static Squat
  • 50 Box Jumps / OH Plate Hold
  • 200m run / Plank

Each partner does each movement.  5 burpees for every broken static position.

SUNDAY

WYK

5 Rounds for Time
5 Front Squats (225 | 153)
5 Rope Climbs
400 meter Run (45 | 35 plate)