Monday (Pick one)

A.

“Nancy”

5 RFT

Run 400m

15 OHS 95/65

B.

5 RFT

Run 400m

15 FSQ 115/75

C.

5 RFT

Run 400m

15 BSQ 135/95

Tuesday

Weightlifting-15 min

2 Halting Deadlift + 2 Regular Deadlift (Climbing)

10 Seated Barbell Good Morings (light and slow)

10 Plank Med Ball Roll Outs  

rest as needed

Conditioning

For Time:

21 Strict Press @ 50-60% of 1RM

21 Supine Ring Rows

30 Double Unders

15 Strict Press @ 50-60% of 1RM

15 Pull Ups

30 Double Unders

9 Strict Press at 50-60% of 1RM

9 CTB or Muscle Ups

30 Double Unders

Wednesday

Weightlfiting - 15 min

Hang Power Clean+ Hang Clean + Thruster (climbing)

15 Sec Assault Bike Sprint

5 Tall Box Jumps

rest 60-90 seconds

Conditioning 

Full tabata of each:

Plank Hold from forearms / Mountain Climbers  (alternate betwen)

Burpees

Thursday

AMRAP 20 - For Quality 

2 Pause Bench Press + 2 Regular Bench Press (climbing)

30 Second Max Upright Rows with barbell

30 second Max Bicep Curls with barbell

10-15 Barbell Sit Ups or Reverse Sit Ups

Mix in any gymnastics as desired

Friday

With a parter

AMRAP 18

100ft DB Lunge (each)

35 Alternating Hang DB (snatch or C/J) 50/35

Row 500/400m