Monday
Closed
Tuesday
Closed
Wednesday
Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
Thursday
Pre-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
Friday
Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
Saturday
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.