Monday:
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
Tuesday:
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Wednesday:
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
Thursday:
AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs (20/24 in)
– Step down from the box.
Friday:
8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds.
Saturday:
For time:
5 overhead squats (125/185 lb)
400-m run
10 overhead squats (105/155 lb)
400-m run
15 overhead squats (95/135 lb)
400-m run
20 overhead squats (65/95 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run