MONDAY
STRENGTH
EST A 4RM BACK SQUAT
HEAVIER THAN LW, ~90%
WORKOUT
10 RFT
30 DOUBLE UNDERS
10 THRUSTERS #95/65
15M CAP
TUESDAY
STRENGTH
BENCH PRESS
5 X 5
REVIEW HSPU
WORKOUT
EVERY 3:00 X 6 ROUNDS
25' HEAVY SLED PULL
15 HANDSTAND PUSH UPS
SCALE TO 5-10 HSPU, OR 20 PUSH UPS ON FLOOR
WEDNESDAY
SKILL
ROWING INTERVALS
10 X 250M
REST 1:1 (PARTNER UP WITH SOMEONE AROUND SAME LEVEL)
MAINTAIN SAME INTENSITY FOR ALL 10 ROUNDS
WORKOUT
EMOM 12
O- 10-15 TOES TO BAR
E- 15 DUAL DB/KB DEADLIFT
THURSDAY
WITH A PARTNER
FOR TIME
200 CAL MACHINE
150 BURPEES
200 WALLBALLS #20 TO 10'/#14 TO 9'
150 AMERICAN KBS #53/35
FRIDAY
STRENGTH
TURKISH GET-UP
BUILD TO HEAVY 2, SHOULD ACHIEVE SAME WT ON EACH SIDE
WORKOUT
AMRAP 20
400M RUN
15 POWER CLEANS
10 PULL UPS
SATURDAY
FOR TIME
WITH PARTNER
4 RFT
40 OHS #95/65
40 BOX JUMP OVERS
40 FRONT RACK LUNGE STEPS
SUNDAY
CONDITIONING
EMOM 40
1- 12 DB BOX STEP UPS #50/35
2- 15/12 CAL BIKE
3- 100' MODERATE SLED PUSH
4- :40 HOLLOW HOLD
5- REST