MONDAY

Clusters
5 - 5 - 5

"Jackie"
1000 meter row
50 Barbell Thrusters
30 pull-ups

TUESDAY

Every 3 minutes for 12 minutes

  • 10 KBS (1.5p | 1p)
  • 100' HS Walk

Rest 7:00

AMRAP in 7 minutes:

  • 2 HS Box Circles (R/L)
  • 8 Burpees

Finisher:
100 Hollow Rocks
100 Superman Rocks
Alt btwn rocks as needed

WEDNESDAY

Back Squat
4x5

For Time:

  • 20 Back Squats (225# | 163#)
  • 40 Ball Slams
  • 60 Box Jumps

THURSDAY

MUSCLE UP SKILL TIME!

AMRAP in 15 minutes:

  • 4 bar muscle-ups
  • 6 Turkish get-ups (45# | 35#)
  • 8 ring push-ups

FRIDAY

Deadlifts

3x5

CROSSFIT OPEN WOD 15.1
AMRAP in 9 minutes of:

  • 15 Toes to Bars
  • 10 Deadlifts (M=115lbs, F=75lbs)
  • 5 Snatches (M=115lbs, F=75lbs)

SATURDAY

Skills - GHD FUN

3 Rounds:

  • 60 Double Unders
  • 20 Wall Balls (20# | 14#)
  • 3 Rope Climbs
  • 20 GHD Situps
  • 3 Wall Walks
  • 20cal Row

rest 2 minutes

SUNDAY

Skill time: Pistols!

10 Rounds for time:

  • 20 Lateral Hops
  • 6 Ring Dips
  • 6 Toes to bar
  • 6 Alt Pistols