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
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