Monday

20 min EMOM

Min 1: 10 Burpees

Min 2: 1-2 Power Snatches (climbing) (from ground or hang)

Min 3:  45 to 60  Second L-Sit or Tuck Hold (accumulate as much time as possible)

Min 4: Rest

Accessory

15 Wall Walks For Quality

Farmers Carry x 3 sets

Tuesday

Weightlifting-15 min

1 Halting Deadlift + 2 Regular Deadlift (Climbing)

8-10 Seated Barbell Good Morings (light and slow)

45 Second Side Plank/ Side

rest as needed

Conditioning 

For Time:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Wednesday

Weightlifting -15 min

2 Tempo Strict Press (2-3 seconds lowering down) + 2 Regular Strict Press

8-12 Bulgarian Split Squats /leg

10 Oblique Raises with DB

rest as needed 

Conditioning

For Time:

10-1

1-10

Box Jump Overs 24/20

DB Bench Press 50s/35s

Thursday

For Quality

Complex for quality

1 Power Clean+1 Power Clean then Front Squat + 1 Squat Clean

HSPU or HS Walk Work 3-5 reps

Strict Pull Up Work 3-5 reps

Heavy Front Rack hold -30-60 seconds

Heavy Bag hold 30-60 Seconds

Rope Climb Practice

Friday

“Half Murph”

Run 800m

50 Pull Ups

100 Push Ups

150 Air Squats

Run 800m

Use weight vest if available

With or without a partner