Day 1

Clean
Min 0-2: x 3 @ 60%
Min 2-4: x 3 @ 65%
Min 4-6: x 2 @ 70%
Min 6-8: x 2 @ 75%
Min 8-10: x 1 @ 80%
Min 10-13: x 1 @ 85%
Min 13-16: x 1 @ 90%
5RNFT
10/7 Ring Muscle-up
Max Effort Push-up
50’ Walking Lunge 135/103lb
50m Sled Push
* Front Rack Axle Bar


Day 2

5×1 Overhead Squat

“Slick Rick”
21-15-9 reps for time
Box Jump 24/20”
Power Snatch 75/53lb
Pull-up (c2b)

12 min cap

At 15 minutes start:

21-15-9 for time:
Overhead Squats 95/63lb
Burpees


Day 3

“Triple 3”
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

50 Minute Cap


Day 4

Front Squat 15 Min to Heavy 2

21-15-9-15-21 Reps for time:
Thruster 45/33lb
Box Jump 24/20”


Day 5

30 Ring Muscle ups for time
(7 min cap)

10x
5 Hang Power Clean 145/98lb
5 Shoulder To Overhead
15/12 Cal Bike
Rest 1 Min


Day 6

Snatch
Min 0-2: x 3 @ 60%
Min 2-4: x 3 @ 65%
Min 4-6: x 2 @ 70%
Min 6-8: x 2 @ 75%
Min 8-10: x 1 @ 80%
Min 10-13: x 1 @ 85%
Min 13-16: x 1 @ 90%

5RFT
6 Toes-2-Bar
9 Push-ups
12 Pistols