Monday
5 rounds for time
400 meter run
50 double unders
15 burpees
Tuesday
SKILL DAY
0:00-8:00
EMOM (Chest to bar) kipping or butterfly pull ups
8:00-16:00
EMOM Kipping toes to bar
16:00-24:00
100 empty bar thrusters
Max rope climbs in the remaining time
Wednesday
In teams of two
For time
60 sandbag over shoulder
30 lanes box push
30 sandbag over shoulder
60 lanes box push
Thursday
For time
50 dumbbell push ups
100 meter farmer carry
50 wall balls 9/6
100 meter farmer carry
50 medball cleans 9/6
100 meter farmer carry
50 box jumps 24/20
100 meter farmer carry
Friday
HEAVY DAY
Clean & Jerk or Snatch
10 x 2 climbing
Saturday
In teams of two
50 rounds for time
4 sumo deadlift high pulls
4 front rack lunges
4 shoulder to overhead
Sunday
CATCH UP DAY
or
FOCUS DAY
A: Incline bench press 4x8 (RIR2)
B1:Matador dip 3x10
B2: Ring row 3x max reps (feet on bench)
C: Cable tricep extension 3x20
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