MONDAY

AMRAP in 7 minutes

  • 12 stepback lunges
  • 8 Sumo Deadlift High Pulls

Strict Press

5-3-2-2-1

AMRAP in 7 minutes

  • 8 Push press (95# | 63#)
  • 250m Row

TUESDAY

For Time:

  • 25 Kettlebell Swings (1.5p /1p)
  • 50 Sit-ups
  • 100 Double-unders
  • 20 Kettlebell Swings
  • 40 Sit-ups
  • 80 Double-unders
  • 15 Kettlebell Swings
  • 30 Sit-ups
  • 60 Double-unders
  • 10 Kettlebell Swings
  • 20 Sit-ups
  • 40 Double-unders
  • 5 Kettlebell Swings
  • 10 Sit-ups
  • 20 Double-unders

THURSDAY

For Quality:
5 rounds:

  • Handstand Hold 30s
  • Max HSPU
  • Static Pull Up Hold 30s
  • Max Strict Pull Ups
  • Hold Top of Ring Dip 30s
  • Max Ring Dips

FRIDAY

Front Squat
3 - 3 - 3 - 3

Last Ascent
5-10-15

  • Back Squat (225/155)
  • Box Jumps (24/20)

SATURDAY

In 15 minutes:
Work to a max Hang Power Clean

Teams of 3
20 Minute AMRAP:

  • Station 1 - Assault Bike/Row for Max Cals
  • Station 2 - 50' Double KB FR Walking Lunges (2/1.5)
  • Station 3 - Rest

* Switch stations when Lunges are completed
**Score is Max Cals Accumulated

SUNDAY

3 Rounds:

  • 21 R Dumbbell Snatches
  • 10 L Pull-ups
  • 21 L Dumbbell Snatches
  • 10 L Pull-ups