Monday
Rx
3 rounds for time:
400-m run
30 Single Dumbbell Thrusters, 50/35 lbs
Score: Total time
Intermediate
3 rounds for time:
400-m run
20 Single Dumbbell Thrusters, 35/25 lb
Score: Total time
Beginner
3 rounds for time:
400-m run
15 Single Dumbbell Thrusters, 20/15 lb
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
100 empty barbell good mornings
Tuesday
Skill Work
Pre-workout skill
Low-ring muscle-up work
Rx
For time:
30 snatches (95/135 lb)
30 ring muscle-ups
Score: Total time
Intermediate
For time:
30 snatches (65/95 lb)
15 ring muscle-ups
Score: Total time
Beginner
For time:
20 Snatches, 45/35 lbs
20 False Grip Ring Rows
20 Box Dips
Score: Total time
Wednesday
Rx
For load:
Back squat
3-2-2-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
Back squat
3-3-3-3-3-3
Thursday
Rx
21-15-9 reps for time:
Toes to Bar
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.
Score: Total time
Intermediate
13-11-7 reps for time:
Toes to Bar
Chest-to-bar pull-ups
– Perform 30 double-unders after each round.
Score: Total time
Beginner
15-12-9 reps for time:
Hanging leg raises
Jumping chest-to-bar pull-ups
– Perform 30 single-unders after each round.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
100-m bottom-up KB carry
– Switch hands as needed.
Friday
Rx
3 rounds for time:
400/500-m row
21 burpees
15 box jump-overs (24/30 in)
Score: Total time
Intermediate
3 rounds for time:
300/400-m row
21 burpees
15 box jump-overs (20/24 in)
Score: Total time
Beginner
3 rounds for time:
200/300-m row
12 burpees
10 box step-overs (20/20 in)
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
2:00 GHD Superman hold
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