Tuesday
Back Squat
8 x 3 x 60%

For time:
40 KB Snatches (20 each arm) 53/35
40 KB OH Walking Lunges (20 steps each arm) 53/35
Run 800m
40 KB Snatches (20 each arm) 53/35
40 KB OH Walking Lunges (20 steps each arm) 53/35

Monday

Strict Pull-Up Baseline Test
Core Work

10 rounds for time of:
5 Strict Pull-ups (if you do not have a pull-up, do a negative and aim for a minimum 5-second hold at the top)
10 HR Push-ups
15 Jumping Air Squats

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95/65lb. thrusters
Bar Facing Burpees

Thursday
Deadlift 1 Rep Max

10 Rounds
Row 250m
15 Push ups

Tuesday
Press 1 Rep Max

10 AMRAP
1 min Kettlebell swings 70/53
1 min burpees

Monday
Back Squat 1 Rep Max

10 AMRAP
40 double-unders
20 walking lunge steps with plate overhead 45/25

Thursday
Deadlift
4 singles at 92%

10K Pounds

Complete Atlas Stone lift to chest for total of 10,000 pounds.

Wednesday
Barbell Gymnastics:
12 Minutes – alternating – (135/95)
Odd Minutes – 6 Power Snatch
Even Minutes – 6 Power Clean & Jerk

– Rest –

AMRAP 10 Minutes
12 Burpees
12 Wall Ball

Tuesday
Press
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
~ @ 90%

For Time:
200 Double Unders
100 Push ups
80 KB Swings (53/35)
60 Power Cleans (115/75)
40 Box Jumps (24/20)
** 20 minute time cap **