MONDAY

Skill: Skin the Cats

5 rounds for reps:

AMRAP in 3 minutes:

  • 3 Sumo Deadlift High Pulls
  • 6 Power Cleans (135# | 93#)
  • 9 Sit Ups (lvl 2 GHD)

TUESDAY

Overhead Squats

3 - 3 - 3 - 3

AMRAP in 8 minutes:

  • 4 Overhead Squats (115# | 73#)
  • 6 Chin Ups
  • 8 Ball Slams (30# | 20#)
     

WEDNESDAY

Filthy Fifty

For Time
:

  • 50 Box Jumps (24" | 20")
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1p)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press (45# | 33#)
  • 50 Back Extensions
  • 50 Wall Balls (20# | 14#)
  • 50 Burpees
  • 50 Double-Unders

THURSDAY

Weighted Push Ups

7 - 5 - 3 - 3 - 3

For time:

  • 750m row
  • 75 push-ups
  • 500m row
  • 50 push ups
  • 250m row
  • 25 push ups

FRIDAY

Skill Work: Handstand Holds

10-8-6-4-2

  • Hang Snatch (135# | 95#)
  • Back Squat (135# | 95#)
  • Inverted Burpees

SATURDAY

Sumo Deadlift

4x3

3 Rounds For Time:

  • Row 250m
  • 21 Toes to Bar

60s rest between rounds

SUNDAY

Skill: Muscle Ups!

Taylor

4 rounds for time:

  • 400m Run
  • 5 burpee muscle-ups (RX is w/a 20# Vest)