A.

Back Squat

5 x 5 @ 80% of Monday’s heavy set

B.

10-8-6-4-2

Squat Clean

*Begin each set with a 200m run

Rx

135-185-225-255-285

95-115-135-155-175

EMOM x 40

8 Min OTM - 10 Assault Bike

8 Min OTM - 10 Toes to bar

8 Min OTM - 10 Cal Ski

8 Min OTM - 10 Clapping Push-ups

8 Min OTM - 100’ Sandbag Carry 

8 min at 1 station before moving to the next.

A.

Deadlift

Work up to a challenging set of 3*

Drop 10% and do 5 x 3

*For today, this number should be heavier than last time

B.

EMOM x 20:00

1 - 5 Deveils Press (50/35)

2 - 7 Strict Handstand Push-Ups

3 - 9 Burpee box jump overs (24/20)

4 - Rest

A.

5 sets:

3-5 False Grip Ring Pull-ups

+ 45s - 1:00 HS Hold against wall

rest 1:00

B.

3 RFT:

1000m Row

100 Double-unders

10 Burpee Muscle-ups

A.

Back Squat

6 x 5 @ 78% of Monday’s heavy set

B.

Pause Snatch

1-1-1-1-1

C.

3 RFT:

20 DB Snatch (50/35)

10 Burpee over DB

D.

Side Plank

4 x 45s/side

Flow

45:00 

AB 40/30 Cals 
8 Ring Body Saw (3sec OUT and 3sec Back) 
Row 40/30 Cals (damper 1) 
6 KB Windmill/arm 
Run 600m 
20sec Single arm Active bar hang

A.

Deadlift

Work up to a challenging set of 3*

Drop 10% and do 5 x 3

*For today, this number should be around what you’ve hit for your 6RM

B.

*20:00 AMRAP:

27 Pull-ups

14 Power Clean (135/95)

90 Double-Unders 

*Stop if you complete 4 rounds

A.

5 sets:

1 Strict Muscle-up with…

(5s lockout, 5s bottom dip, 5s rings at chest in FG, 5s at bottom in FG)

15 V-ups

B.

3RFT:

400m Run

21 Wallball shots (20/14)

12 Toes to bar

C.

10 Sets:

10s L-hang or Tuck hang

10 Hollow rocks