MONDAY

Thruster

3RM

8 Rounds for Quality

  • 5 Strict Pull Ups
  • 8 Pistols

TUESDAY

Skill: Inversions!

10 Rounds with a Partner:

  • Max Handstand Pushups
  • 50m Resistance Run

WEDNESDAY

Sumo Deadlift

4x3

3 Rounds for Reps:

1 Minute Max Effort

  • Kettlebell Swings (1.5p | 1p)
  • Knees to Elbows
  • Burpees
  • STRICT Hollow Rocks

Rest 30 Seconds between each exercise

THURSDAY

4 rounds for time:

  • 10 Dumbbell Snatches (heavy)
  • 15 Box Jump Overs 24/20″
  • 20 Calorie Row


FRIDAY

Front Squat

3RM

5-4-3-2-1

  • Muscle Ups
  • Front Squat (70-75% of 3 RM)

SATURDAY

2 rounds

  • 800m Run
  • 80m KB carry (front rack/farmer carry – switch every 20m)
  • 10 Turkish Get Ups

SUNDAY

Skill: Coaches' Choice

Masters Qualifier Event 3

AMRAP in 15 minutes:

  • 55 double-unders
  • 15 chest-to-bar pull-ups
  • 5 hang power cleans (155# | 105#)