TUESDAY

Split Squats

4 Rounds for Reps:

  • 400m Run
  • Max Pull Ups

MONDAY

5 Rounds for Time:

  • 200m Row
  • 8 DB Front Squats (1/3 bw)
  • 8 Burpees
  • 8 Toes to Bar

Advanced: (1/2 bw)

THURSDAY

Bench Press

5x3

EMOM for 12 Minutes

  • Odd: Max Plate Rear Lunges (45# | 35)
  • Even:12 Plate Situps (score total lunges)

WEDNESDAY

A: Skill - Static Play!

3Min to accumulate as much time as possible in:

  • Ring Support
  • Bottom of Push Up (L2 - Ring Dip)
  • Top of Pull Up (L2 - False Grip ring Pull Up Hold)

B: For Time

  • 40 Push Ups
  • 40 Power Cleans (95# | 65#)
  • 40 Air Squats
  • 40 Alt. Single Arm DB Power Snatch (40# | 25#)
  • 40 Nurpees

L2: (135# | 95#), (50# | 35#)

SATURDAY

Power Clean + Push Jerk + Clean + Split Jerk

5x Complex

For Time:

  • 50 Burpees
  • 30 Thrusters (45# | 33#)
  • 20 Box Jumps

 

FRIDAY

Agility Work

5 Rounds for Time:

  • 1 Legless Rope Climb
  • 15 Wall Balls, 30/20
  • 1 Legless Rope Climb
  • 45 Double Unders

 

SUNDAY

3 Rounds for Time:

  • 250m row
  • 21 Hip Extensions
  • 21 PVC AbMat Sit-Ups
  • 400m run