MONDAY

Squat Clean + Front Squat + Thruster
Complex x 5 (increasing)

21-15-9

  • Ascending Box Jumps
  • Ball Slams

 

TUESDAY

AMRAP in 20 Minutes:
800m Run
60 Alt Dumbbell Power Snatches (50# | 35#)
400m Run
40 Pull-ups
200m Run
20 Ring Push-ups

 

WEDNESDAY

Buddy GHRs
3x8

6 rounds:

  • 6 V Ups
  • 6 Russian KBS (2p | 1.5p)
  • 6 Burpees
  • 6 Goblet Squats (2p | 1.5p)

 

THURSDAY

EMOM for 15 Minutes:

  • Minute 1: 6 Strict Knees to Elbows
  • Minute 2: 15/12 Calorie Row
  • Minute 3: 3 Sumo Deadlifts

 

FRIDAY

For Quality:

1-5 Unbroken Muscle Ups + Strict Dip

For time:

  • 30 Toes to Bar
  • 30 Front-Racked Lunges (155# | 103#)
  • 30 Toes to Bar

 

SATURDAY

Accumulate:
2 minute L sit (parallettes)*
* every time you come down complete 10 pistols (5/side)

5 Rounds: 

  • 5 Thrusters (185# | 113#)
  • 20m DB Farmer’s Carry (AHAP)

Rest 60 seconds

  • 5 Hang Power Cleans (185# | 113#)
  • 10 Plyo Push Ups

Rest 30 seconds

 

SUNDAY

"Batman & Robin" ... 2.0

In Teams of 2:
AMRAP in 26 Minutes

Partner A - 400m run
Partner B - AMRAP TGU

Partner A - 400m run
Partner B - AMRAP Back Squats

Partner A - 400m run
Partner B - AMRAP Double Unders

Partner A - 400m run
Partner B - AMRAP Burpee Ball Slams

Get all done in 26? Start back at the top!

Score total for each activity per team.