Day 1

Deadlift 3×3

RDL 3×10

4RFT:
100m Sled Sprint 25lb/empty
Run 200m
100m Sled Sprint 25lb/empty
2 Min Rest

3-5x
Banded Hammy pull-down
30 Second Weighted Chinese
Plank


Day 2

Segment Snatch Pull + Snatch
1”, Knee, Hip, Hip Snatch Hip, Knee, 1”
5 x 1, 3 Misses Allowed

Split Jerk Heavy for day
No more than 2 misses
First 3 Warm-Up weights, pause 3 sec in catch

50’ Suitcase Lunge x 4*Each

3RFT
50 Double Unders
20 Cal Bike


Day 3

5×3 Box Jump + Depth Drop + Jump
Pair w/ 20 Banded Pull-apart

“Helen”
3RFT
Run 400m
21 Kettlebell Swing 53/35lb
12 Pull-Ups

3-5x
10+ Hanging Leg Raises
15+ GHD Back Extensions


Day 4

Moderate Length Handstand Walk or freestanding hold,
freestanding hspu x3

Bench Press + Weighted Ring Dip 4×5

12x
250 M Row
2 Min Rest


Day 5

Segmented Clean Pull + Clean
1”, Knee, Hip, Hip Clean Hip, Knee, 1”
4×1, 1 Missed Clean Allowed

4RFT
50’ Overhead Walking Lunge
115/73lb
12 Toes-2-Bar
200m Run

**if space is an issue count how
many alternating lunges it would
take to make 50’


Day 6

30RFT
1 Ring Muscle Up
2 Squat Snatch 135/93lb
3 Bar Facing Burpee