TUESDAY

L1: MU transitions w/dip
L2: strict MU
L3: weighted strict MU
3 x 5

21-15-9

  • Pull Ups
  • Push Ups
  • Double Unders (2x)

MONDAY

Snatches

P1 + P2 + P3

3 sets @ 70%

3 Rounds

  • 21 Box Jumps
  • 14 Handstand Push-ups
  • 7 Overhead Squat (135/95)

 

THURSDAY

With a Buddy

12 – 9 – 6

Slams

3 – 2 – 1

Resistance Run

30s - 30s - 30s

Ring Support

WEDNESDAY

Back Squat
5RM

5 Rounds:

  • 30 Abmat Sit-ups (pvc)
  • 30/25 Calories Rowing

 

 

 

 

SATURDAY

"Goat"

10 - 9 - 8 - 7 - 6 - 5- 4- 3- 2- 1

Your Goat

1 - 2 - 3 -4 -5 - 6- 7- 8- 9- 10

Burpees

FRIDAY

4 Rounds:

  • 3 Wall Walks
  • 12 Double Kettlebell Cleans
  • 21 KB Swings (1.5p | 1p)

DB Strict Press
5x8

 

SUNDAY

7 Deadly Sins
For Time:

  • 10 chest to bar pull ups
  • 20 toes to bar
  • 30 dead lifts (185# | 135#)
  • 100 double unders
  • 30 box jumps (24″ | 20″)
  • 20 burpees
  • 10 cleans (185# | 135#)