MONDAY

AMRAP in 5 Minutes:

  • 600m Run
  • 1 Round of Cindy (L1 3/6/9)
  • MAX Clean & Jerk (135/95)

Rest 3 minutes

AMRAP in 5 Minutes:

  • 400m Run
  • 2 Rounds of Cindy (L1 3/6/9)
  • MAX Clean & Jerk (155/105)

Rest 3 minutes

AMRAP in 5 Minutes:

  • 200m Run
  • 3 Rounds of Cindy (L1 3/6/9)
  • MAX Clean & Jerk (185/135)

TUESDAY

Superset:
3x :30s FR Hold (110% C& J)
Sumo Deadlift
3x2 DL @ 90%

7 rounds for total meters:
Sprint Row 30 seconds
Rest 3 minutes

WEDNESDAY

Skill Time:
Hollow & Muscle Up Negatives

EMOM for 20 Minutes
1 - 10 Shoot Thrus (Parallette or boxes)
2 - 15s Freestanding HS Hold
3 - 15 V-Ups
4 - 30s False Grip Hang/L-Hang/L-Sit/Ring Support (athletes - pick your poison)

THURSDAY

Split Squats
8 - 8 - 8 - 8

Death By
Lateral Ball Slam + 2 Burpee Buy In

FRIDAY

Task Priority "Fight Gone Bad"

3 Rounds, each for time of:

  • (20 - 25) Wall Ball Shots (20/14)
  • (20 - 25 ) Sumo Deadlift Highpull (75/55)
  • (20 - 25) Box Jumps (24/20)
  • (20 - 25) Push Press (75/55)
  • (20 - 25) Calorie Row

1 Minute rest btwn rounds

SATURDAY

Bar Muscle Up
5 x 3

21-15-9

  • Back Squat (135/95)
  • Pull Us
  • GHD Situp (PVC Situps)

SUNDAY

Skill Time: Grip Work & Pinch Carry

"Partner Cardio"
As a Duo:
- Row 2,000 Meters
- 200 Double Unders
- Row 1500 Meters
- 150 Burpees
- Row 1,000 Meters
- 100 Kettlebell Swings 1/1.5