Monday
2 Rounds For Time:
20-Box Jumps 30"
5-Muscle Ups
30-Box Jumps 24"
5-Muscle Ups
40-Box Jumps 20"
5-Muscle Ups
Tuesday
Shoulder to Overhead 5x3xAHAP
3 Minute AMRAP:
3-Power Clean 155/105#
6-Push Ups
9-Squats
Rest 1 Minute
Complete 5 more rounds for a total of 6
Add all reps together for total score
Wednesday
For Time:
21-Deadlift 225/155#
400 Meter Run
18-Deadlift 225/155#
400 Meter Run
15-Deadlift 225/155#
400 Meter Run
12-Deadlift 225/155#
400 Meter Run
*If your deadlift max is not at least 375/255# then use 60% of your current 1RM
Thursday
5 Rounds For Time:
10-Strict C2B Pull Ups
10-Alternating Pistols
20-Slam Balls 40/30#
10-Paralette Push Ups
10-OH Lunges 20/14#
Friday
Deadlift from Blocks 1RM
20 Minute AMRAP:
15-OH KBS 70/53#
Max Wall Ball 20/14# to 12' & 10' Target
*Partner WOD! Partner completes 15 OH KBS while partner performs as many wall balls as possible. Then the partners switch places. WOD score is total wall balls. This can also be done with 3 athletes with 1 partner taking a rest station in rotation.
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