Monday

“Jackie”

For Time:

Row 1000m

50 Thrusters 45/35

30 Pull Ups (box assisted/ Ring row)

Accessory (pick one)

Accumulate 2-3 min of:

L Sit

Plank Hold

Bar Hang

Tuesday

AMRAP 5

5 Burpee to Target

7 Deadlift 50% of 1RM

9 Box Jump Overs

-rest 2:30 min-

AMRAP 5

5 Burpee Over Box

7 Hang Sumo High Pull 75/55

9 American Kettlebell Swings

Accessory

5 x 10 second assault bike sprint

rest 2 min after each

get as far as possible each time

Wednesday

Weightlifting

Push Press

4-4-4-4

Push Jerk

3-3-3-3

Split Jerk

2-2-2-2

rest as needed in between sets

goal here is to find a heavy set for the day for each of these lifts

Increase across as able or stay light to work on the movement is also a great option today!

Thursday

For Quality/ AMRAP 20

5-7 Strict Toes to Bar

5-7 Handstand Push Ups/ HS Walks 30ft

8-10 Bulgarian Split Squats/ Leg

8-10 Landmine Bent Over Rows/Side

Friday

With a partner

For Time:

Bike 50/35 Cals

20 Clean and Jerks 135/95

Bike 40/28 Cals

15 Clean and Jerks 155/105

Bike 30/21 Cals

10 Clean and Jerk 175/115