TUESDAY

"Angie"

For Time:

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

MONDAY

Back Squat

1RM

-20-30#, Deload 2x2

Buddy EMOM for 8min:

  • Minute 1: 45s Max Effort Row
  • Minute 2: 75m Farmer's carry

THURSDAY

Skill: Pull Overs

AMRAP in 20 minutes:

  • 10 Burpee Pullovers
  • 30 Squats
  • 60s Handstand Hold

WEDNESDAY

Push Press

1RM

For Time:

  • 120 Double Unders
  • 10 Clean & Jerks (145# | 100#) 
  • 30 Ball Slams

SATURDAY

Skill: Static Work... Again!

40 - 20

  • Wall Balls
  • Barbell V-Ups
  • Lateral Hops

FRIDAY

Deadlift

1RM

"Sham"

7 rounds:

  • 11 Deadlifts (BW)
  • 100m run

SUNDAY

SKILL: Handstand Walks

For Time:

  • 30cal Row /20cal Assault Bike
  • 75ft Handstand Walk
  • 30 Push Jerk (165# | 110#) 
  • 75ft Handstand Walk
  • 3020cal Row /20cal Assault Bike