Monday:
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
Tuesday:
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)
Wednesday:
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
Thursday:
For load:
3-3-3-3-3-3-3
Shoulder press
Friday:
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees
Saturday:
AMRAP 24 With A Partner:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb)(9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups