MONDAY

5 sets for reps:
30s Max Muscle-Ups
Rest 30s
30s Max Push-Ups (Rx+ Band resisted)
Rest 30 seconds
30s Max Toes to Bar
Rest 30 seconds

AMRAP 6 Minutes:

  • 50 Double-Unders
  • 20 (10/10) 1 Arm DB Thruster

TUESDAY

Back Squat

5x2

For Time:

400m Run

10 - 8 - 6 - 4 - 2

  • Renegade Rows
  • Pistols

400m Run

WEDNESDAY

Skill: Handstand Walks

ARMAP in 10 minutes:

  • 200m farmers carry
  • 40m walking lunge
  • 40m handstand walk

Directly into…
AMRAP 10:

  • 12 Sumo Deadlift High Pulls (2p | 1.5p)
  • 12 KBS (2p | 1.5p)
  • 12 KB Russian Twists (2p | 1.5p)

THURSDAY

15 minutes to find max:
Snatch Balance

In 8 Minutes:

  • 600/500m Row
  • 50 CTB Pull-Ups
  • Max Rep Clean and Jerk (155/108)

FRIDAY

Skill: Max Seated Box Jump

AMRAP in 13 miutes

  • 10 Box Jumps
  • 15 V Ups (lvl 2 GHD)
  • 20 Ball Slams (as heavy as possible)

SATURDAY

Weighted Push Up
3 - 2 - 2 - 1 - 1 - 1

3 Rounds for time:

  • 400m Run
  • 15 Bench Press 155/105lbs
  • 2 Legless Rope Climbs

SUNDAY

For Quality:
20 Wall Walk w/ Strict HSPU

For Time:

  • 20 Deadlifts (50% of 1RM)
  • 20 DB Push Press (1/3 bw)
  • 20 Nurpees 200m Run
  • 15 Deadlifts
  • 15 DB Push Press
  • 15 Nurpees
  • 200m Run
  • 10 Deadlifts
  • 10 DB Push Press
  • 10 Nurpees
  • 200m Run