Monday

Skill - Pull Ups/ Kipping Pull Ups

Workout

AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups 22.5/15 15/10 24"/20"

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

Tuesday

Strength

Clean & Jerk
2-2-2-2

Workout
Retest!

Cloudkicker
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

Wednesday

Partner Workout

EMOM x30 MINUTES
MIN 1 & 2 - Cal Row
MIN 3 & 4 - Russian Swings 32/24 24/16
MIN 5 & 6 - Sit Ups
MIN 7 & 8 - Wall Walks
MIN 9 & 10 - Toes To Bar

Work 1 min
Rest 1 min

Weightlifting

Clean & Jerk 7x1 @75%

Front Squat 5x2 @75%

Clean Pulls 5x3 @120% of Clean max

Thursday

Strength

Front Squats

5-5-5-5

Workout

AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat 42.5/30 30/20*
10 Chest to Bars
5 Burpee Box Crawl Overs**

Hero

Havana

Complete as many rounds as possible in 25 minutes of:
•150 double-unders
•50 push-ups
•15 power cleans

Friday

Strength

Snatch

2-2-2-2

Workout

6 SETS
ON A 2:00 RUNNING CLOCK...
18 Alt. DB Hang Power Snatch 22.5/15 15/10
12 Sit-Ups
Max Plank Hold in Time Remaining...

-Rest :30 b/t Sets-

Saturday

Endurance

Chelsea

EMOM30

5 Pull Ups

10 Press Ups

15 Air Squats

Scaling Options
Lower Reps

1 min work 1 min rest

Partner Workout

IN TEAMS OF 2...

FOR TIME*
180/140 Cal Row
150 Wall Balls 20/14 14/10
120 Box Jump Overs 24/20
80 Alt. Pistols
40 Sumo Deadlifts 125/85 85/60

Sunday

Weightlifting

Snatch 7x1 @70%

Back Squat 5x2 @80%

Snatch High Pulls 5x2 @130% of Snatch max

HIIT60
AMRAP x 30 MINUTES
30/25 Cal Bike
30 High Knees
30 Kettlebell Swings 24/16
30 Burpees
30 Sit Ups