5 rounds (Work 1:00/ Rest 2:00)
Unbroken toes to bar
Max calorie air bike

Tuesday "Heavy day"

Find 1 rep max of following complex:
3 squat cleans + 2 front squats + 1 jerk


00:00 - 8:00
800m run
Max strict pull ups
8:00 - 16:00
800m run
Max rope climbs
800m run
Max strict pull ups


For time
50 dumbbell step ups 22.5/15
50 box jumps 24/20 inch
50 burpees
50 goblet lunges 22.5/15
50/40 calorie ski
50/40 calorie row


Teams of 2
6 rounds
800m run
10 clean & jerk 80/55

Saturday "Heavy day"

Bench press
1 RM

3 rounds for time
25 dumbbell bench press 22.5/15
50 wall balls 12/9


3 rounds for quality of:
10 Wide Grip Bench Press
10 Close Grip Bench Press
10 Banded Chin-ups
10 Back Squats
20 Dumbbell Lunges
*first finish 1 movement before you go to the other one

2 rounds
1000m run (till the end of second apartment building)
1000m ski
1000m row


Touch & go power clean & jerk

Rest as needed in between sets
*Start with the same weight for 2 reps as week 1 or start with 2 RIR in set number 1.

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