Monday
As Many Rounds and Reps as Possible in 4 Minutes:
Buy-In: 35 Wallball 20/14-10/9’
9 Power Snatch 95/65
9 Lateral Barbell Burpees
Rest 4 Minutes
As Many Rounds and Reps as Possible in 4 Minutes:
Buy-In: 35 Wallball 20/14-10/9’
9 Power Cleans 135/85
9 Lateral Barbell Burpees
Rest 4 Minutes
As Many Rounds and Reps as Possible in 4 Minutes:
Buy-In: 35 Wallball 20/14-10/9
9 Deadlift 185/115
9 Lateral Barbell Burpees
Weekly Extra Credit
Strength
Deadlift
5 x 3@75%
Strict Press
3@65%,3@75%,3@85%
Back Squat
5 x 5@75%
Endurance
Run: 11 minutes as far as possible and note distance
Row: 20 minutes @ 80% of 5k (recovery piece)
Assault Bike: 4 × 4:00 on, 1:30 off @ 110% of 10 minutes max cal pace
Skill
#1
- 3 sets of 21 unbroken Kipping Toe to Bar
- 4 sets of 18 unbroken Kipping Toe to Bar
- 5 sets of 15 unbroken Kipping Toe to Bar
- 6 sets of 12 unbroken Kipping Toe to Bar
Rest as needed between sets
#2
- 3 sets of 15 unbroken Strict HSPU
- 4 sets of 12 unbroken Strict HSPU
- 5 sets of 9 unbroken Strict HSPU
- 6 sets of 6 unbroken Strict HSPU
Rest as needed between sets
#3
Skill Set #1
100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Strict Dips
10 Muscle-ups (Strict if possible) scale down to progressions if needed
5 Rope climbs