Day 1

Back Squat 1RM

3RNFT:
Sled Sprint 50m 180/125lb
20 Russian Swing 70/53lb
Sled Sprint 50m 180/125lb
20 Alternating Pistol Squats


Day 2

Turkish Get up right side x 5
Turkish Get up left side x 5

5x
100’ Famers Carry
10 RDL
10 + Hanging Leg Raises
30 Sec Weighted Chinese Plank

20 Cal Bike x6
Rest 1 Minute


Day 3

Snatch @ 5×3 65-75%
Clean & Jerk 5×3 @ 65-75%

For time:
Run 1 Mile
3RFT
5 Strict HSPU
10 C2B
15 Air Squats

Rest 2 Min

Run 800m
2RFT
10 Strict HSPU
20  C2B
30 Squats

Rest 2 Min

Run 400m
1RFT
30 Strict HSPU
30 C2B
30 Squats


Day 4

Every 2 Minutes for 10 Minutes
1-5+ Ring Muscle + 5-10 Ring Dips

2RFT:
Row 500m
25 Toes-2-Bar
25 Burpee
Row 500m
Rest 1:1

3-5x
Yoke hold 1 Min at 90-110% of Back Squat


Day 5

Deadlift 1RM

3RNFT
20 Russian Swing
10 KB Press *Each
10 KB Row *Each
Wt. Plank x Max w/45/25


Day 6

3×5 Pause Squat or ¾ Squat
Pick based on your sticking point.
Partner AMRAP 35
50 Power Clean + Jerk 135/93lb
50 Bar Muscle Up
50 Front Squats 135/93lb
50 Shoulder to Overhead
50 Bar Over Burpee
50 Cal Row

Switch Partner every 200 M Run