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MONDAY

Handstand Practice- 10min. 

OPEN 15.5
27-21-15-9
Cal Row
Thruster 95/65


TUESDAY

Upper Body Pull Complex

21-15-9
Squat Snatch  135/95
Ring Dip


WEDNESDAY

3 Push Press + 1 Jerk
5 Sets Increasing

EMOM18
Min. 1- 25 Russian KBS  70/53
Min. 2- 50 DU
Min. 3- Max Cal Row


THURSDAY

4Rnds of 4min. Work
20 WB   20/14
15 Abmat Sit Ups
10 Burpee
Max Shuttle Sprint
Rest 4min. 


FRIDAY

Pause Front Squat
5x3 @ 70%

5 RNDS Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Into...
3 RNDS DT
12 DL   155/105
9 HPCL
6 Jerk
Into...
1,000m Row


SATURDAY

AMRAP 20- PARTNER
12 Cal Row
10 S2OH  135/95
8 Burpee Over Bar
*Complete 1 full round then switch. 


SUNDAY

5 RNDS
10 Man Makers
20 Box Jumps  24/20
40 DU


BARBELL

Snatch
Snatch Pull
Pause Back Squat

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