Monday

Strength / Skill
EMOM x 10
Odd: 5-7 Weighted Pull-Ups / Chin-Ups
Even: 0:45 Handstand Hold or 20′ Handstand Walk

“Jackie”
For Time: (10min cutoff)
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

 

Tuesday

Olympic Lifting
8 Sets – E2:00
Hang Power Snatch + Hang Squat Snatch
*70-80% of 1RM Power Snatch*

“Rush Hour”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike / Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
*Score is slowest round*

 

Wednesday

Strength / Skill
Pausing Front Squat
In 12min, build to a heavy single – 3sec Pause

“Breaking Bad”
5 Rounds: (15min cutoff)
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

 

Thursday

Primer
As a team, accumulate 200 Calories on the Assault Bike AFAP

“Pilocarpine”
8 Sets against a 2:00 Clock
20/15 Calorie Row
Max Reps HSPUs
–rest 2:00–

Finisher
100 Abmat Sit-Ups

 

Friday

Strength / Skill
Deadlift
In 12min, build up to a heavy set of 6-4-2 Deadlift

“Smooth Criminal”
AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (BW / .75BW)

 

Saturday

“Boxed Out”
For Time – Teams of 3: (30min cutoff)
1600 Meter Run
160 Hang Power Snatches (95/65)
160 Burpees
160 Box Jumps (24/20)
1600 Meter Run
*Wear a vest…if you want*

 

Sunday

“Air Head”
For Time: (25min cutoff)
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges