Monday
For time
10-20-30
Hang power clean 50/35
Pull ups
Rx+=Chest to bar pull ups
Tuesday
HEAVY DAY
Split Jerk
1RM
Wednesday
10:00 amrap
9 burpee box jump 24/20
12/9 cal bike
15 wallballs 9/6
Thursday
SKILL DAY
FITNESS
20:00 for quality
10 strict chin up
20 crossovers
10 strict matador dips
40 speedsteps
PERFORMANCE
20:00 for quality
10 Tuck front lever raises Tuck Front Lever Raises
20 double unders
10 Russian dips Russian Dips | Improve Muscle-Up Transition
20 crossovers
Friday
4 rounds for max repetitions
3 minute AMRAP
400m run
Max repetitions double dumbbell hang snatch 22,5/15
Saturday
Teams of 2
28:00 amrap of the seven
7 handstand push ups
7 thrusters 60/40
7 knee to elbow
7 deadlifts 110/75
7 burpees
7 kettlebell swings 32/24
7 pull ups
Sunday
CATCH UP DAY
or
FOCUS DAY
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