Day 1

Every 2 Minutes for 10 Minutes
10 Back Squat @ 70% (Moderate)

For time:
50 Alternating Pistols
15 Pull-ups (c2b)
40 Alternating Pistols
15 Pull-ups (c2b)
30 Alternating Pistols
15 Pull-ups (c2b)
20 Alternating Pistols
15 Pull-ups (c2b)
10 Alternating Pistols
15 Pull-ups (c2b)
100 Double Unders

3x
10+ Tempo GHD Sit-ups
3+Dball Ground to Shoulder + 100’ Carry


Day 2

3x
20+ hollow Rocks
1 Minute Chinese Plank
Max Effort Free standing handstand or 25+ handstand walk
ABBATE
For time:
Run, 1 mi
21 Clean & Jerks, 155/105 lbs
Run, 800 m
21 Clean & Jerks, 155/105 lbs
Run, 1 mi


Day 3

Snatch Heavy 3 rep for the day
then
3×3 @ 80%

Deadlift Heavy/Moderate 5 rep
* reset each rep

3-5RNFT
100m Sled Drag Forward
100m Sled Drag Backwards
Max Effort TTB & Strict HSPU


Day 4

10 Min to Bench Press Heavy Single
Then
EMOM6
Odd – Bench 8-10 Reps
Even – Submax Bar Muscle-Up

5RFT
50’ Front Rack Dumbbell Lunges
20 Cal Row
1 Minute Rest

*50/35lb

400M Tire Flip with Partner


Day 5

Every 3 Minutes for 21 Minutes
1 Power Clean + 2 Hang Clean + 3 Front Squats + Max Effort Cal Bike
Rest 1 Minute

AMRAP12
10 Power Snatch 75/53lb
20 Wall Balls 20/14lb to 10/9’
30 Double Unders

3-5x
60 Sec Plank (weighted)
30 Sec Side Plank (each)


Day 6

3 Rep Split Jerk
then
3×3 @ 80%

With a partner complete:
3RFT
1500M Row
50 Burpees
25 Ring Muscle-ups
400M Sled Push