MONDAY

Max Kipping HSPU

Reverse Tabata HSPU

AMRAP in 10 minutes

  • 10 dips
  • 10 deadlifts (225# | 155#)

 

TUESDAY

Gymnastic Skills

4x 8 Ring Gymnastic Swing
4x 6 Ring Flys
4x 6/6 Around the Worlds

5 Minute AMRAP

  • 5 Kettlebell Swings (2p | 1.5p)
  • 10 Wall Balls (20# | 14#)
  • 250m row

3 minute rest

Then, for time:
Your completed rounds/reps of above

 

WEDNESDAY

Halting Clean Deadlift + Power Clean + Hang Clean
Complex x 5

In Teams of 3

4 rounds:

  • 80m Slam Ball Run
  • Max KB Front Rack Lunges
  • Max L-Hang

 

THURSDAY

Gymnastics Skills
Headstands & Frogstands

EMOM for 8 Minutes
odd – 2 Turkish Get Ups (AHAP)
even – 30s Max Double Unders

rest 1 minute

EMOM for 8 Minutes
odd – 10-12 DB Power Snatch
even – 30sec Weighted Plank

FRIDAY

Tempo Back Squats (31x1)
4x3

3 Rounds:

  • 12 bench press (body weight)
  • 100′ farmer’s carry (AHAP)
  • 15/12 Cal Row

 

SATURDAY

"Bergeron Beep Test"
EMOM for as long as possible:

  • 7 Thrusters (75# | 55#)
  • 7 Pull ups
  • 7 Burpees

L2 tester
retest: 6.9.15 ; 1.27.15 ; 9.22.14

 

SUNDAY

For time:

800m Run

5 rounds:

  • 12 V Ups
  • 12 Box Jump-Overs (20" | 16")

1k Row