MONDAY

MURPH
*with 20/14# weight vest
1 mile run
100 pullups
200 push ups
300 air squats
1 mile run

TUESDAY

EMOM for 10:

  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Hang Squat Clean

27-21-15-9

  • Russian Twists with Plate (35/25)
  • No push up Burpee to Plate
  • Reverse Lunge

WEDNESDAY

Skill work: Handstand holds and walks

3 Rounds, for QUALITY

  • 100' Double KB OH carry*
  • Bear Hug Carries (AHAP)*
  • 10 DB Z Press @30X1

* 2 lengths grass

THURSDAY

Back Squat
3x3

E4MOM x 16 minutes (4 sets):
10 Pendlay Rows followed by:
500m row
or 400m run
or 500m ski erg
or 40/30 cals AB

FRIDAY

Skill work: Pistols

3 Rounds:
15 min cap

  • 40 Double Unders
  • 30 Alternating Pistols
  • 20 DB Hang Power Cleans (35/25#/hand)

SATURDAY

Push Press

12 min to establish heavy triple

EMOM for 15 min @75-80% of Part A weight

  • 4 Deadlift
  • 3 Power Clean
  • 2 Shoulder to Overhead

SUNDAY

Power Clean + Push Jerk

12 min to Build to a heavy 3 TnG

6 sets, every 3 min:

  • 10 box jump overs (24/20)
  • 1 shuttle sprint