Day 1
Deadlift w. Blue Band 4×2 @60%

Superset with 5 strict c2b pull-ups

Squat 3×1 @75%
Superset with 30 second hollow hold

6RFT:
10 Handstand Push-ups (strict)
10 Toes to Bar
200m Sprint
*Rest 1 Min



Day 2

Snatch Heavy 2 Rep, then 2×2 @ 90% of reached weight
Superset with freestanding hold in 4×4’

Every 90 for 9 Minutes
1 Power Clean + 2 Shoulder to Overhead + 50’ Handstand Walk

15 Min of Work:
100m Sled Drag Forward
100m Sled Drag Backward
Suitcase Carry 100m *Right
10 Single Arm Russian Swing *R
Suitcase Carry 100m *Left
10 SA Russian Swing *L

3x
10 Barbell Rollout
10 Razor Curl
20 Reverse Hyperextension


Day 3
5x

5 Bench Press + 10 Barbell Bent Over Row

IYT 8-10×5

For Time:
1k Row
75 Double Unders
500m Row
75 Double Unders
1k Row


Day 4
Squat 1RM

AMRAP15
5 Clean 205/133lb
5 Ring Muscle Up
Run 400m

clean is a full squat

3x
5 Goodmornings (Light)
Inchworm Plank x20 Sec
15 Hanging Leg Raise


Day 5
Spehar
For time:
100 Thrusters 135/93lb
100 Pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

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