Day 1
Back Skwat E90F12

  1. 55,60,65% x5
  2. 65, 70. 75% x3
  3. 75, 80, 85% x1

4RFT:
10 Thusters 115/83lb
15 Toes to Bar
20/15 Cal Bike

Core: 3x
Reverse Plank x 20 Sec 45/25
BB Rollout x8

Day 2
Every 2 Minute for 12 Min
1 Clean + Front Squat + Jerk

For Time:
Run 800m
100 Double Unders
50 Kettlebell Swings 53/35lb
Run 800m
75 Double Unders
30 Kettlebell Swings 53/35lb
Run 800m
50 Double Unders
15 Kettlebell Swings 53/35lb

Optional:
30 Pistol Squats for time

Day 3
Bench Press 1RM
Then 3×8 @70% of 1RM

EMOM 12

  1. 1 Legless rope climb + 2 rope
  2. Bent Over Row x5

*Challenge ½ Deadlift

  1. ME Push-Up or Ring Dip  (no more than 30 sec)

5RFT
5 BMU
10/8 Cal Bike

Day 4
Block Snatch 5×3
5RFT
25 Wall Ball 20/14lb to 10/9’
25/20 Cal Row

3x
12 Dumbbell Bicep Curl
15 Plate Extension
12 Lateral DB Raise

Day 5
Deadlift E90F12

  1. 55,60,65% x3
  2. 65, 70. 75% x2
  3. 75, 80, 85% x1

For time:
10 Ring Muscle Up
40 Burpee
8 Ring Muscle Up
30 Burpee
6 Ring Muscle Up
20 Burpee
4 Ring Muscle Up
10 Burpee

Core EMOM6

  1. Reverse Hyper x15
  2. Wt. Plank 45x

Day 6
Jerk from Split 3×3
Split Jerk E90F12

  1. 55,60,65% x3
  2. 65, 70. 75% x2
  3. 75, 80, 85% x1

Partner for time:
20 Power Clean 165/103lb
20 SHSPU
40 Back Squat 165/103lb
20 SHSPU
20 Power Clean 165/103lb

* split in any order

Day 7

OFF