Monday
A1. Deadliftx3x8@75%
A2. Close Grip BB Rowx10x3 (pause at chest)
A3. Strict Pull up-CTB if possiblex5x3
14 min AMRAP
9 Pull ups
18 KBS
100 M Farmer's Carry
Tuesday
A1. Back Squatx3x2@75%, x3x3@80%
A2. Bulgarian Split Squatx5/legx5
B1. Ring Dipx5x3 (tempo if easy)
B2. Ring Support Holdx30 secx3
5 rounds
20 Wall Ball
100 FT Handstand Walk/Bear Crawl
Wednesday
A. Snatch-7 singles, controlled weight, but challenging...nothing over 80%
5 min AMRAP
5 OHS
5 Bar Facing Burpees
35 DU
Rest 3 min
5 min AMRAP
5 Clean and Jerk
5 HSPU
10 Air Squats
Rest 3 min
x2
Thursday
A1. Abmat Sit upsx25-35x3
A2. Tuck or V upsx15x3
A3. Arch Hold with PVCx30 Secx3
A4. Rope Climb-legless if possiblex3
8.7.6.5.4
AB Cals
16.14.12.10.8
T2B
rest 5 minutes
9 minute amrap
50 FT Sled Drag
15 box Jumps
Friday
A. Clean and Jerkx1x2@70% x1x2@75% x1x3@80%
B. Front squatx3x2@70% x3x3@75%
21 Thrusters@135/95
400 M Run
15 Thrusters
400 M Run
9 Thrusters
Saturday-Teams of 3-40 min AMRAP
30 Hang Power Cleans
60 bar lateral burpees
90 Calorie Row
120 KBS
90 Pullups
60 Box Jumps
30 DB Power Cleans
Sunday
200M Run
5 burpees
200M Run
5 burpees
Rest 90
250M Row
7 KBS Heavy
250M Row
7 Goblet Squats
Rest 90
500M Bike
9 GHD sit ups
500M Bike
9 Hip Extensions
Rest 90
x3-5 rounds