Tuesday to Saturday

TUESDAY
Warmup
2 rounds
1:00 to
10 DB deadlifts
15 ring rows
10 am circles each way

Sumo Deadlifts
12 minutes to work up to a heavy set of 5

21-15-9
Deadlift 47%
Burpee Box Jump Over 24/21

50/40 Cal Row
50 Kettlebell Swings (50/35
50 Pull Ups
50/40 Cal Row

WEDNESDAY
Warmup
2 rounds
1:00 ski or row
15 DB Thrusters
15 ring rows

18 minutes to finish both sets including rest
2 sets
15 UNBROKEN Thrusters (light rx)
15/12 Cal Ski
30 weighted situps
15/12 Cal Ski
15 UNBROKEN Thrusters
Rest 3:00 bt sets

Barbell Shoulder Press (no rack)
5 minutes to work up to a heavy set of 3

9-7-5
Burpee Jumping Pullups /Ring Muscle Ups
Squat Clean 69%

THURSDAY
Warmup
2 rounds
1:00 run
6 inchworms
6 squat snatches
10 knee pushups
6 lengths forwards sled pull (135/90)
25 Heavy DB push press (75/50)
50 Weighted Situps
25 Sandbag Over 48"/42" box (150/100)
4 lengths overhead double kettlebell/dumbbell carry
Time Cap: 30:00

Bench Press
Max reps @75%
30s on, 1:00 rest**
You bench for 30s, 15s transition, then 30s of spotting partner, 15s transition, repeat.
5 sets per person

Run
8 rounds
8 lengths fast
2:00 rest

FRIDAY
Warmup
2 rounds
1:00 row
10 ring rows
15 DB shoulder press
15 squats

35 Weighted Situps
4 heavy rope pulls/ 3 Legless Rope Climb 15′
35 DB shoulder press (50/35)
35 Weighted Situps
4 heavy rope pulls/ 3 Legless Rope Climb 15′
Time Cap: 15:00

Front squats
10 minutes to work up to a heavy set of 3

100′ bear crawl/ 50′ HS walk with obstacle
15 Squat Snatch (50%)
100′ bear crawl/ 50′ HS walk with obstacle

12 Squat Snatch (60%)
100′ bear crawl/ 50′ HS walk with obstacle

9 Squat Snatch (70%)
100′ bear crawl/ 50′ HS walk with obstacle
Time cap: 17:00

SATURDAY
Warmup
2 rounds
1:00 bike
10 knee raises
15 kb swings
15 ring rows

3 sets:
24/20 Cal bike
15 Toes to Bar
9 Overhead Squat (heavy rx snatch wt.)
-rest 1:1 b/t rounds-

500/425m Row
15 Strict or kipping pullups/ bar muscle ups
500/425m row
12 Strict or kipping pullups/ bar muscle ups
500/425m row
9 Strict or kipping pullups/ bar muscle ups
Time Cap: 15:00