Monday
Rx
21-15-9 reps for time:
Double-DB box step-overs (35/50 lb) (20/20 in)
Chest-to-bar pull-ups
Score: Total time
Intermediate
21-15-9 reps for time:
Double-DB box step-overs (20/35 lb) (20/20 in)
Pull-ups
Score: Total time
Beginner
21-15-9 reps for time:
Double-DB box step-overs (15/25 lb) (12/12 in)
Jumping pull-ups
Score: Total time
Skill Work
Post-workout accessory
4 sets:
:30 handstand hold
– Perform freestanding handstand holds if possible.
Tuesday
Skill Work
Pre-workout accessory
EMOM 8:
Odd min | 10 banded Russian KB swings
Even min | :30 hollow hold
Rx
4 x AMRAP 3:
200-m run
Handstand walk (50 ft)
Max KB swings (35/53 lb)
– Rest 1:00 between AMRAPs.
Intermediate
4 x AMRAP 3:
200-m run
Handstand walk (25 ft)
Max Russian KB swings (35/53 lb)
– Rest 1:00 between AMRAPs.
Beginner
4 x AMRAP 3:
200-m run
Bear crawl (50 ft)
Max KB swings (26/35 lb)
– Rest 1:00 between AMRAPs.
Wednesday
Rx
For load:
Deadlift
5-5-5-5-5
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Thursday
Rx
AMRAP 20 with a partner:
15/12-cal Echo bike
10 Thrusters, 95/65 lbs
– Partners alternate full rounds.
Intermediate
AMRAP 20 with a partner:
12/10 Echo Bike Calories
10 Thrusters, 75/55 lbs
– Partners alternate full rounds.
Beginner
AMRAP 20 with a partner:
10/8 Echo Bike Calories
10 Thrusters, 45/35 lbs
– Partners alternate full rounds.
Friday
Rx
3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (35/50 lb)
Score: Total time
Intermediate
3 rounds for time:
400/500-m row
30 AbMat sit-ups
30 alternating DB snatches (20/35 lb)
Score: Total time
Beginner
3 rounds for time:
250/300-m row
15 AbMat sit-ups
15 alternating DB snatches (10/15 lb)
Score: Total time
Skill Work
Pre- and post-workout accessory
1 set:
Max strict pull-ups
– Perform one set before and one set after the workout
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