Thursday
Strength: 1rm deadlift Metcon: 17 min amrap: 100 double unders
Wednesday
Tabata pull-ups Rest 1 min Tabata jumping air squats Rest
Tuesday
Strength: 1rm back squat Metcon: 75 squat cleans*, 95/65 *must
Monday
Strength: 1rm shoulder press Metcon: "J.T." handstand push-ups ring dips
Friday
For time: (in any order) 50 kb snatches, 53/35 50
Thursday
Strength: 3x5 deadlifts Metcon: (13 min cap) 21-15-9 deadlifts, 315/225
Wednesday
Strength: work up to a heavy split jerk Metcon: 21-15-9
Tuesday
Strength: 3x10 back squats Metcon: 12 min amrap ladder: 5
Monday
5 rounds (25 min cap) 10 wall climbs 20 kb
Friday
Strength: 3x8 thruster Metcon: 17 min amrap: 60 double unders