Day 1
Deadlift 6×5 @80%
Super set with 5 Strict Pull-ups

7-5-3 reps for time
Snatch 165/113lb
Sprint 400m Between sets

50 GHD Sit-Up with 3 Sec Eccentric
50 Total Back Extension
*Switch as Needed
*QUALITY REPS


Day 2
4×3 @75% Squat
* Super set 30 seconds of inversion work: handstand hold, walk, hspu

2RNDS:
4:00 Row for Cal
3:00 Double Under
2:00 Front Rack Alt Lunge 135/93lb
1:00 Kettlebell Swing 70/53lb
Rest 2 Min

Post total Reps

3x
10 DB Row *Each
10 Goodmornings *Light
10 Floor Lever /GHD


Day 3
Every 90 seconds for 9 min
2-3 Strict Muscle-up, if you don’t have strict muscle up limit kip as much as possible.
or
Every 90 seconds for 9 min
5 Ring to Sternum + moderate Ring Dip (use blue band for assistance)
***you can also do fitness accessory from Thursday!

3x
400m Run 100m Jog
400m Run
100m Recover Jog
400m Run
100m Recover Jog
200m Run
100m Recover Jog
200m Run
100m Recover Jog
200m Run
100m Recover Jog

400m at best mile time
200m at 1-1:30 slower than mile
-3:00 rest between rounds


Day 4
3x
10 lateral banded
10 monster front and back
3 pistols each

Squat 5×5 @80%

Jerk from Block
*Work to Heavy 2
*3 Sec pause in Catch
*3 Sec Pause in Recovery
* 15 banded pull-apart after each set

5x
10 Dumbbell Row 100/70 each
10 Razor Curl
10 GHD Sit-Up (3-5 sec tempo)
100m Sled Drag (Sprint) #135


Day 5
Deadlift 4×4 @85%

Partner AMRAP20
200M Run
10 Alternating Snatch 70/50lb
5 Handstand Push-up 6/3” Deficit

4x
Wt. Plank x0:30 135/90
Reverse Plank x 1:00
15 Hanging Leg Raise