MONDAY
5 rounds for time of:
800-m run
30 KB swings (53/70 lb)
30 pull-ups
TUESDAY
7 sets for load:
1 front squat
Post-workout:
5 sets:
10 KB side bend/side
1:00 double KB front-rack hold
WEDNESDAY
For time: 15-12-9: Strict handstand push-ups *Complete 21 sit-ups after each set. 15-12-9: Strict ring dips *Complete 21 sit-ups after each set. 15-12-9: Push-ups *Complete 21 sit-ups after each set.
THURSDAY
7 sets for load:
3 hang power cleans
Post-workout:
3 sets:
20 weighted glute bridges
20 banded side steps/side
FRIDAY
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
SATURDAY
For time:
21 deadlifts (155/225 lb)
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
Post-workout:
3 sets:
200-m KB farmers carry (24/32 kg)