Day 1

Team Series 4

For Time:
100 Cal Row
*Switch as Needed
100 Toes to Bar/HKR Total

Muscle Building: 4 Sets
10 Wt. Push-Up 45/15
15 Ring Row
20 Plate Tricep Extension

Day 2

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×8 @80% of HS

Goodmorning
5×3 @Heavy
*WIDE Stance

5 Rounds FT:
Bike 15/12 Cal
5 Ring Muscle-Up

Day 3

3×1 OHS @50%
3×3 Snatch Balance @50%
*Both of Snatch 1RM

Snatch
1×3 @70%
1×2 @75%
6×1 @78%\
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Deadlift
2×3 @75%
2×3 @80
5×1 @85%

Row/Bike 5 Min Cool-Down

Day 4

Restoration Workout:
20-30 Min
Run 400m *Light Pace
20 Russian Swing 53/44
25’ HS Walk

3 Sets:
5-8 Razor Curl
10-15 GHD Sit-Up
Inchworm Plank x20 Sec

Day 5

Paused Front Skwat
3×1 @80%
*Pause 3 Sec

Jerk from Split
1×5 @40, 1×5 @45, 2×3 @50%

Clean & Jerk
1×2 @75%
1×2 @83%
5×1@88%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Day 6

Team Series 5
AMRAP10
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Day 7
OFF