Day 1

Snatch 1RM

Two Person Team
AMRAP20
10 Cal Row
10 Ring Muscle-ups
20 Cal Row
20 Overhead Squat 165/108lb
30 Cal Row
30 Bar Muscle-up
40 Cal Row
40 Front Squats 165/108lb
50 Cal Row
50 Burpee Box Jump 20”


Day 2

Clean & Jerk 1RM

Sled Sprints 10x50m
*Rest 1 Min Between

3x
IYT Shoulder x 8-10
30 Sec Weighted Chinese Plank
30 Sec L-Seat


Day 3

Box Jump 3×3

8×5 Back Squats
Choose following option based off
sticking point:
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

5RFT
5 Deadlift 275/178lb
10 Bar Over Burpee
15 Pull-Up


Day 4

Skill:
Inverted Shoulder taps 3×10
(5 each side)

Handstand Walk 3-5 attempts

Strict Handstand Push-up 3×5+

For time:
Row 1k Buy In
Then
3RFT
10 Hang Power Snatch 95/63lb
400m Run

200M Log Carry x 3 :
Burpee Partner Tire Flip 200m


Day 5

“Fran”
21-15-9 Reps for time
Thruster 96/63lb
Pull-up

5-8RNFT
15/12 Cal Bike
50’ Yoke Carry
Max Effort Hollow Hold


Day 6

Box Jump 3×3

5×5 Front Squats
Choose following option based off
sticking point:
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

2RFT
100ft Farmers Carry Lunge
100/70lb
25 Toes-2-Bar
50 Unbroken Double Unders