Day 1
EMOM 12
1) 5 Deadlift 80%
2) Ring Muscle Up

“Mary”
20 Min AMRAP:
5 Handstand Push-up
10 Alternating Pistol Squat
15 Pull-Up

 


Day 2
E90F12
3 Hang Snatch
*Starting @70%

20 Min AMRAP
Row 500m
10 KB Push-Press *Each 53/35
20 Box Jump Over 24/20″
30 KB Swing 53/35
40 Double Under

Accessory: 2x
Bicep Curl x20
Plate Extension x30 25/15

 


Day 3
Back Skwats
3×20 @70%
*Between Sets Hold Heavy Yoke 5 Sec 110-120% of BS

For Time:
150 Wallball 20/14lb to 10/9′
*OTM Perform 5 Burpees

Accessory: 3 Sets
15 Band Hamstring Pull-Down *Each
5 Razor Curl

 


Day 4
E90F12
1 Clean & Jerk Heavy

5RFT:
25/20 Cal Row
10 Alt. Dumbbell Snatch 70/50lb
15 Toes to Bar

Core: 40 On/20 Off x4
Wt. Plank  45/35
V-Up
Russian Twist *No Weight, Feet Elevated!

 


 

Day 5
Bench Press Heavy Single
Then 2×8 @70% of HS
Bent over Row 3×12

3 Rounds:
5 Ring Muscle Up
10 Dips
15 Hanstand Push-up 

Core: 3 Sets
10 Reverse Hypers
10 Banded Birddog *Each

Day 6
8 Minutes to reach Heavy Snatch
• Same Bar
• Total Weight
• Partner can add weight when resting

Rest 2 Minutes

AMRAP20
50 Power Snatch 135/93lb
50 Bar Muscle Up
50 Overhead Squat 135/93lb
50 Cal Bike

*switch as needed

Partner Accessory:
Barbell Suitcase Carry 185/123
Max Distance in 4 Min