MONDAY

5 Rounds For Weight:

  • 1 Deadlift
  • 2 Strict Pullups
  • 2 Deadlifts
  • 2 Strict Pullups
  • 3 Deadlifts
  • 2 Strict Pullups

Rest 60-90's

increase weight each round

TUESDAY

Dips

4 x Max Tempo Ring Dips (2112)

L2: Weighted

Beginner - 4x max ring support + max bottom of ring hold (or pushups)

AMRAP in 15 minutes:

  • 30′ Handstand Walk
  • 30 Situps (Lvl 2 - GHD)
  • 400M Run

WEDNESDAY

4 rounds complete:
Every 5 minutes: for

15-12-9-6-3
Rounds 1 and 3

  • Row for Calories
  • Burpees

Rounds 2 and 4

  • Wallballs 30/20lbs
  • Box Jumps

THURSDAY

Isabel

For time:

30 Snatches (135# | 95#)

Snatch Grip RDLs
4x5

FRIDAY

EMOM for 25 minutes

  • 5 strict chin ups
  • 1 back squat

SATURDAY

Seated Box Jump

5x5 (AHAP)

7 Rounds

In One Minute:

  • 1 shuttle run
  • max kb swings in remaining time

rest 1 minute

Compare to 8.12.15

SUNDAY

4 rounds:

AMRAP in 4 Minutes:

  • 400m Run
  • Max DB Blasters*

*DB Blaster = Push Up + Row + Row + Push Up + Cluster + Front Rack Step Up