Day 1:
Strength:
Back Squat 3-3-3-3-3
Work up to heavy 3.

Conditioning:
20 Minute Bike for calories
Every 2 Minutes do 10 HSPU.

Accessory:
3-5x 20-30 GHD Sit-up + Hollow hold

 


 

Day 2
Strength/Gymnastics:

E2MOM10
5-8 Shoulder to Overhead + Unbroken Handstand Walk
*If you are unable to do handstand walk work on getting inverted or other scaling option. Weight comes from the ground.

 

Conditioning:
5RFR

Min 1: Power Clean 145/103lb
Min 2: Bike
Min 3: Bar Facing Burpees
Min 4: Pull-ups (c2b)
Min 5: Rest

 


 

Day 3
Olympic Lifting:

Every 2 Minutes for 10 Minutes

Hang Power Snatch + Hang Snatch

Conditioning:
From 0-4 Minutes 
Complete 2 Rounds of:
10 Power Snatch 75/53lb
10 Calorie Row

From 4-8 MinutesComplete 2 Rounds of:
13 Power Snatch 75/53lb
13 Calorie Row

From 8-12 Minutes Complete 2 Rounds of:
16 Power Snatch 75/53lb
16 Calorie Row

Add 4 minutes and 3 reps as long as possible. Post total Reps 

Accessory:
3-5×1 Minute Plank




Day 4 
Strength:
4x
8-12 Alternating DB Row (r)
8-12 Alternating DB Row (l)

Olympic Lifting:
E2MOM10
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean

Conditioning:
AMRAP20

10 Double Unders
50 Front Squats 95/63lb
25 Double Unders
40 Front Squats 135/93lb
50 Double Unders
30 Front Squats 165/113lb
75 Double Unders
20 Front Squats 85/123
100 Double Unders
10 Front Squats 205/133lb

Max Effort RMU with remainder of the time