Monday
Skill Wo
Every 1:30 for 10:30: Squat Cleans
2 Squat Cleans, pick load
Rx
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar
Score: Total time
Intermediate
21-15-9-9 reps for time of:
Thrusters (45/65 lb)
Lateral burpees over the bar
Score: Total time
Beginner
15-9-9 reps for time of:
Thrusters (35/45 lb)
Lateral burpee step-over the bar
Score: Total time
Tuesday
Rx
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Intermediate
AMRAP 20:
16/20-cal row
50-foot farmers carry (20/35 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Beginner
AMRAP 20:
8/10-cal row
Farmers carry (50 ft) (10/15 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Wednesday
Rx
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (35/50 lb)
12 single-DB snatches (35/50 lb)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Score: Total time
Intermediate
6 rounds for time of:
8 double-DB box step-overs (20/20 in) (20/35 lb)
12 single-DB snatches (20/35 lb)
48 single-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Score: Total time
Beginner
4 rounds for time of:
8 single-DB box step-overs (12/20 in) (10/15 lb)
12 single-DB snatches (10/15 lb)
24 single-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Score: Total time
Thursday
Rx
AMRAP 10:
5 hang clean and jerks (80/115 lb)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Intermediate
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Beginner
AMRAP 10:
5 hang clean and jerks (35/45 lb)
10 air squats
15 sit-ups
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Friday
Rx
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Score: Total time
Intermediate
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
Score: Total time
Beginner
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Score: Total time
Skill Work
Post-workout
Accumulate:
50 hand-release push-ups
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