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