Day 1
Ring to Sternum Pull-up 5×5
Ring hold at top and bottom 20/20 sec x 5

Deadlift 5×2@85%

5RFT
7 Ring Muscle-ups
50’ Right Arm Overhead Walking Lunge
50’ Left Arm Overhead Walking Lunge

3x
50’ Yoke Carry @ 110-115% of BS
10+ Hanging Leg raises


 

Day 2
Snatch 3×1 @ 80-85%
Snatch 2×2 @ 70-75%
Squat 6×2@60%

5RNDS:
50 Double Unders
15 Pull-Up (c2b)
15 Handstand Push-up
15/10 Cal Bike



Day 3
Row
2x
1000m
Rest 1:00
750 m row
Rest :45
500m row
Rest :30
250m row
Rest 3:00

Try to get faster as each distance gets shorter.

2x
Plank x 15 Sec
Side Plank x 15 Sec
Superman Plank x 15 Sec
Side Plank x 15 Sec
Plank x 1 Min


Day 4
Deadlift Heavy Single

21-18-15-12-9 reps for time:
Box Over Burpees 24/20″
Kettlebell Swing 70/53lb

5RFT
1 Legless Rope Climb
2 Rope Climb
50’ Handstand Walk
20 Cal Bike


Day 5
Squat 7×3 @50%
Jerk From Split
Split Jerk 7×1

EMOM30
1) 10-15 Handstand Push-ups
2) 10-15 Toes-2 Bar
3) 200 M run


Day 6 
Day 1775
AMRAP60
17 Power Cleans, 135/93lb.
75 squats

Unload the barbell and carry plate 200 meters, carry barbell 200m, carry plate 200m. Assemble Bar.