Monday

For time:

21 Back Squat 95/65

21/18 Cal Row

7 Bar Facing Burpee Over Bar

18 Front Squat 115/75

18/15 Cal Row

6 Bar Facing Burpee Over Bar

15 Thrusters 135/95

15/12 Cal Row

5 Bar Facing Burpee Over Bar

Accessory: (options)

-5 min Bear Hug Hold with sand bag

-2 min L Sit or tuck hold

-5 min HS Practice / Hs Walk Practice

-15 Wall Walks for quality

-2 min Chin Over Bar Hang

-3 x 12 Standing Land Mine Twist

Tuesday

Weightlifting

Deadlift

1-1-1-1-1

After each set of deadlift

10-15 Banded Hamstring Curls or RKBS (pick weight)

rest at least 2 min

Conditioning

AMRAP 6

4 Hang Muscle Clean + 4 Push Press 75/55

6 toes to Bar

8 Russian KB twists 53/35

Wednesday

For Time:

Run 1 mile (8 laps)

Row 1000m

Bike 800m

Thursday

20-25 min AMRAP (not fast paced)

6-8 Bench Press (climbing)

8-10 Wall Ball shots 30/20

10-20 Bicep Curls

8-10 Supinated Single Ring Rows

Friday

With a partner

AMRAP 5

Run 100m

15 Pull Ups/ 10 CTB / 5 Muscle Ups

rest 2 min

AMRAP 5

Run 100m

15 Push Ups/ 10 Ring Push Ups / 5 Deficit Push Ups

rest 2 min

AMRAP 5

Run 100m

15 Air Squats/ 10 Jumping Air Squats / 5 Pistols