MONDAY

Bench Press
3x3

"Jackie"

  • 1k Row
  • 50 Barbell Thrusters
  • 30 Pull-Ups

TUESDAY

3 Rounds:

1 Minute Max Effort L-Sit

Rest 30s

1 Minute Max Rep Burpees

Rest 60s

then....

7 rounds:

  • 7 of YOUR GOAT
  • 200m Run

WEDNESDAY

Hang Power Clean

4x3

For Time

100-80-60-40-20

Double Unders

10 - 8 - 6 - 4 - 2

Deadlifts

THURSDAY

Skill Time:
Handstand Work

10 Rounds:

  • 250m Row 250m
  • Max HS Hold

FRIDAY

Tempo Front Squats
3-4-x-1

For Time:

  • 100 Wall Balls
  • 30s Banded plank every break


SATURDAY

5 Rounds:

  • 10 Plyo Push-ups
  • 20 Sit-ups
  • 30 Russian KB Swings (2p | 1.5p)

SUNDAY

E(other)MO(2)M for 18 minutes:

Minutes 0-2, 6-8 & 12-14:
45s Max Muscle-Ups

Minutes 2-4, 8-10 & 14-16:
10M Handstand Walk

Minutes 4-6, 10-12 & 16-18:
16 - 20 Alternating Pistols