MONDAY

Deadlifts

5 - 5 - 5 - 5

5 rounds:

  • 30s Max L-Sit

30s Rest

  • 1 Mintue Max Kettlebell Swings

TUESDAY

Regionals Events #3, #4

Event #3

For time:

  • 104 wall-ball shots
  • 52 pull-ups

1 Minute Rest

Regionals Event #4

4 rounds for time:

  • 28 one-legged squats, alternating
  • 15 power cleans (115# | 80#)

WEDNESDAY

2 Push Press + 2 Push Jerks

4 sets

21-15-9:

  • Calorie Row
  • DB Push Press

THURSDAY

For time:

  • 1000m Row
  • Rope Climbs (lvl 1 - 5, lvl 2 - 10)
  • 800m Run
  • Rope Climbs (lvl 1 - 4, lvl 2 - 8)
  • 60 PVC sit-ups (Lvl 2 GHD)
  • Rope Climbs (lvl 1 - 3, lvl 2 - 6)
  • 40 Calories, Assault Bike
  • Rope Climbs (lvl 1 - 2, lvl 2 - 4)
  • 20 Double Unders (Lvl 2 - Triple Unders) 
  • Rope Climbs (lvl 1 - 1, lvl 2 - 2)

FRIDAY

Pause Front Squats

4x5

Death By Power Clean and Burpee

  • 1 Power Clean + 1 Burpee on the first minute
  • 2 Power Cleans + 2 Burpees on the second minute
  • 3 Power Cleans + 3 Burpees on the third minute

Etc…until you can no longer complete the required reps.

SATURDAY

AMRAP in 5 Minutes

  • 3 Push Jerks (185/135lbs)
  • 9 Box Jumps

1 Minute Rest

AMRAP in 3 Minutes

  • Max Double Unders

1 Minute Rest

AMRAP 5 min

  • 3 Push Jerks (135/95lbs)
  • 9 Box Jumps

SUNDAY

Skill: Odd Object Carries

10-9-8-7-6-5-4-3-2-1

  • Chin Up

  • Front Squat

  • 40 lb Ball Slam