Monday:
3 rounds for time:
15 hang power snatches (65/95 lb)
15 chest-to-bar pull-ups
Tuesday:
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)
Wednesday:
For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.
Thursday:
5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.
Friday:
10 rounds for time:
8/10-calorie bike
10 burpees
Saturday:
For time with a partner:
800-meter run
80 KB swings (35/53 lb)
80 KB walking lunges
800-meter run
– Run together, and split KB work as desired.