MONDAY

Z-Press
3x10

Durante's Core
5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold

1 minute Rest

Double Alternating Tabata

  • Lat Bench Jumps
  • Kettlebell Power Clean

TUESDAY

Back Squat

5x3

5 Min AMRAP
20 Double Unders
5 Overhead Squats (95 | 65)

WEDNESDAY

THURSDAY

Weighted Chin Ups
3RM

10 1-minute rounds of:

  • 3 Deadlifts
  • 5-10-5 Shuttle Sprint
  • Max Burpees

Rest 2 minutes between rounds

FRIDAY

CrossFit Open 17.5

SATURDAY

Snatch Balance
3 - 3 - 3

"JORDAN"

For Time

  • 100 Kettlebell Swings (24/16kg)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push-UpsFor time:

SUNDAY

  • 20 Stationary Back Step Lunges (155# | 105#)
  • 20 muscle-ups
  • Down/Back/Down HS Walk
  • 20 hang power cleans (155# | 105#)
  • 20 box jumps (36 | 30)
  • 2 Rope Climbs
  • 20 Front Squats (155# | 105#)