Sat
For Time (CAP 35:00)
w/ a Partner…
30 Burpee Over The Bar -RX+ SYNCHRO
100 Thruster @95/65
10x 30 Double Under – RX+ Unbroken*
100 Thruster
30 Burpee Over The Bar – RX+ SYNCHRO
*Every break on D.U. you need to switch w/ your partner, and this previous set didn’t count.
Sun
For Time
5 Burpee Muscle Up
20 Hang Snatch @95/65
20 OHS
10 Burpee Box Jump Over
15 Hang Snatch @115/85
15 OHS
15 Burpee Target (Bar)
10 Hang Snatch @135/95
10 OHS
20 Burpee
5 Hang Snatch @155/105
5 OHS
Monday
PUSH PRESS
Every 2:00 for 14:00 (7 Sets)
@loading
6-6-6-3-3-3-3 Push Press
Metcon
AMRAP 16:00
4 Push Jerk @135/95
6 HSPU
8 TTB
10 Front Squat
Tuesday
DEADLIFT
Every 2:00 for 14:00 (7 Sets)
@loading
6-6-6-3-3-3-3 TNG Deadlift
*5sec down
*no belt
Metcon
For Time (CAP 15:00)
5 Deadlift @275/185
3 Legless Rope Climb
250/200m Row-Ski or 600/400m Bike
5 Deadlift
2 Legless Rope Climb
500/400m Row-Ski or 1200/800m Bike
5 Deadlift
1 Legless Rope Climb
1000/800m Row-Ski or 2400/1600m Bike
Wednesday
SNATCH COMPLEX
Every 2:00 for 12:00 (6 Sets)
@loading
1 Snatch High Pull*
1 Low Hang Power Snatch**
1 Snatch Power Balance**
*3″ floor to knee
**3″ pause in catch
Metcon:
EMOM 16:00 (4 Sets)
a. 3 Heavy OHS*
b. 10-15 GHD Sit Up
c. 3 Wall Walk
d. 10-15 Burpee Over The Bar
*From the floor.
Thursday
LUNGE
Every 2:30 for 12:30 (5 Sets)
@loading
10 Alt. Back Rack Lunge
*Forward Step.
Metcon:
2 Rounds For Time (CAP 23:00)
50 Wallball @20/14
40 Box Jump Over (24/20″)
30 Hang Power Clean @95/65
20 Thruster
Friday
HANDSTAND PUSH UP
*Two different tracks today.
A) 3 Sets
20″ Handstand Hold/ Box Pike Hold
B) 3 Sets
5 NEGATIVE HSPU/ 10 Box Pike Push Up
C) 3 Sets
3-5 Headstand w/ Tuck and Raise
D) 3 Sets
5 Handstand Kick on Wall
E) Test
Beginner: Kipping HSPU Attempts
Advanced: EMOM 5:00
3 HSPU w/ Double Pause* + 3-5 UNBROKEN HSPU
*Double Pause: 3″ at Bottom (Tuck) + 3″ at Top.
Metcon:
For Time (CAP 12:00)
1-2-3-4-5-6-7-8-9-10
Muscle Up
Shuttle Run
1 Shuttle Run = 50ft (25ft +25ft)
