MONDAY
AMRAP 12:
10 burpees
25 double-unders
Post-workout:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.
TUESDAY
For time:
1:00 max calorie row
150-m farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
Post-workout:
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold
WEDNESDAY
Pre-workout:
EMOM 7:
1 banded deadlift
– Rest with the remaining time in the minute.
For time:
12-9-6:
Deadlifts (145/205 lb)
Chest-to-bar pull-ups + push-ups
THURSDAY
For time:
10 wall walks
30 box jumps (20/24 in)
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
FRIDAY
MANION
7 rounds for time:
400-m run
29 back squats (95/135 lb)
SATURDAY
5 rounds for reps with a partner:
2:00 bench presses (105/155 lb)
2:00 L pull-ups
Post-workout:
On a 5:00 clock:
Max hanging hip touches with a partner