Wednesday
For time: Run 800m 20 wall climbs Run 400m 40
Tuesday
For total reps: 3 min of wall shots, 20/14 3
Monday
30-20-10 reps for time of: Front squats, 135/95 Ring dips
Friday
Develop a 1 rep max of the following complex: 2
Thursday
For time: 20 bar muscle-ups* 30 kb squat cleans, 70/53
Wednesday
3 rounds for time of: 8 turkish get-ups, 53/35 16 knees
Tuesday
21-15-9 reps for time of: Squat snatches*, 95/65 Bar facing
Monday
21 min emom: 1st min: 12 push-ups w/hr(thighs off floor)
Friday
5 rounds for time: 18 snatches, 75/55 run 200m Post
Thursday
For time: 13 min cap 30 box jumps, 24/20 Run