Monday
1. 20′ to find 1 RM Front Squat @1511
2A. Reverse lunge 3x 10ea
2B. Floor press 3x 10
2C. Supinated barbell row 3x 15
Tuesday
2 Rounds
800m Run
Thrusters x 50 (75/55)
18-15-12-9-6-3
Strict ring dips
Double unders x 2
Wednesday
Hang squat clean + Front squat + Split jerk 4x 1 @75%
9′ AMRAP
Power cleans x 3 (225/155)
Box jump overs x 6
Toes to bar x 9
Thursday
3 sets
scap pull ups x 10
bear crawl x 50′
10-9-8 down to 1
Bar muscle up
KB swing (70/55)
Friday
Every 2′ x 6 sets
Hang Power Clean x 3
Build to a challenging weight
For Time
40 Hang Power Clean (135/95)
50 Burpees
60 Cal Assault Bike
Saturday
Teams of 2
Back squat x 70 (225/125)
Burpee box jump overs x 120 (24/20)
Sunday
12′ EMOM
ODD: Free standing handstand hold x 10″
EVEN: 50′ handstand walk
4 Rounds for time
Double unders x 60
Alt DB snatches x 20 (50/35)
Farmers carry x 100ft