Monday
Back Squats
5x5 - Build to Heavy 5
For Time:
1,000m Row
50 Sit-ups
25 Pull-ups
500m Row
Tuesday
Handstands/HSPU
10 Min. Skill building
-Bear crawls
-HS walks
-HS Holds
Amrap 15
6 HSPU
14 Ring Rows
250m Run
Wednesday
"The Chief"
5 Rounds of:
Amrap 3 min
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 1 min after each round
Thursday
Push Jerk
5-5-3-3-3-1-1-1
Open 18.Zero
21-15-9
Dumbbell Snatches
Burpees over DB
Friday
4 Rounds
15 Deadlifts
15 Barbell Rollouts
60 DUs
Saturday
"Burns"
Buy-in: 49 Burpees
5 Rounds
22 Goblet Squats
22 Push-ups
22 KB Swings
22 Single Arm Thrusters
Cash-out: 12 Reverse Burpees