MONDAY
Romanian Deadlift
5x5
For reps:
Tabata Russian KB swing (53/35)
---Rest 2 min---
Tabata single arm KB Push Press
---Rest 2 min---
Tabata Goblet Squat
TUESDAY
Skill work: Muscle Up
Regionals Event 2 Variation
For time, 9 min cap
21-15-9
- DB Snatch (50/35)
- Ring dips (good sub: ring pushups)
WEDNESDAY
E2MOM x 10 min
5 Front Squats
Regionals Event 3 Variation
- For time, 16 min cap
- 100ft Dumbbell walking lunges
- 100 Double Unders
- 50 Wall Balls
- 100 Double Unders
- 100ft DB WL
**Include 3 rope climbs anywhere in the workout
THURSDAY
Skill work: KB Snatch
Regionals Event 4 Variation
For time, 15 min cap
- 3 wall walks
- 10 TTB
- 10 Double KB Deadlift (70/53)
- 3 wall walks
- 12 TTB
- 12 Double KB Deadlift
- 3 wall walks
- 14 TTB
- 14 Double KB Deadlift
- 3 wall walks
- 16 TTB
- 16 Double KB Deadlift
FRIDAY
Seated DB Press
5x5
Regionals Event 5 Variation
For time, 11 min cap
- 7 Muscle Ups
- 21 Single Arm OH Squat (50/35# DB)
- 5 Muscle Ups
- 15 Single Arm OH Squat
- 3 Muscle Ups
- 9 Single Arm OH Squat
SATURDAY
Skill work: Rowing & DBall technique
Regionals Event 6
For time, 6 min cap
- 30/25 cal bike or row
- 20 Burpee Box Jump Over 30/24”
- 10 DBall to shoulder
SUNDAY
Skill: Turkish Get Up
work up to 3 heavy singles/arm
"United 5-0"
Partner WOD for Time
- 60 Front Rack Lunges (75/55)
- 50 Lateral Burpees Over The Bar
- 40 Sumo Deadlift High Pulls
- 30 Knees To Elbows
- 40 Sumo Deadlift High Pull
- 50 Lateral Burpees Over The Bar
- 60 Front Rack Lunges