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
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