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MONDAY

Front Squat
1RM
3x3

In 7 Minutes:

  • 1000m Row
  • max Distance Handstand Walk (sub wall climbs)

TUESDAY

"Quality DT"

5 rounds for weight:

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks"

WEDNESDAY

Muscle Ups

max consecutive reps


3 Rounds:
1st Min: 30s L-Sit/Hang
2nd Min: 15 Bent Over Barbell Row (95# | 63#)
3rd Min:
4th Min:

THURSDAY

200 Double Unders
Accumulate 3 min in a Handstand Hold
400m Run
Accumulate 3 min in a Ring Support
600m Row
Accumulate 3 min in a Plank

FRIDAY

Clean & Jerk

1RM

For Time:

  • 30 Power Cleans (155# | 105#)

every minute 4 lateral bar burpees

SATURDAY

500m Row
10 Rounds:

  • 10 Dumbbell Thrusters
  • 10 Nurpee Box Jumps

500m Run

SUNDAY

For time:

600m Run
3 Rounds:

  • 5 Muscle Snatch (95# | 65#)
  • 20 Hand-Release Pushups
  • 30 KBS (1.5p | 1p)

600m Run
3 Rounds:

  • 7 Power Snatch (135# | 95#)
  • 20 C2B Pull-Ups
  • 30 Double-Unders

600m Run
3 Rounds:

  • 9 OHS (155# | 115#)
  • 20 pvc Situps (lvl 2: GHD)
  • 30 Walking Lunges