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Friday

Warmup:

Ladder Drills

50 Bar Facing Burpees (smooth pace!)

+++++++++++++++++++++++++++

Box Squat 5x3 @ 75%

++++++++++++++++

4x4 min AMRAP of:

3 C2B

3 Power Cleans

3 HSPU's

Rest 2 minutes between sets

+++++++++++++++++++++

OPP Rest Day

=====================

Saturday

Warmup: 3 Rounds ~ Not for Time

10 Hollow body into Supermans

10 Wall Balls

10 Back Extentions

2 Tumbles

++++++++++++++++++++++

Teams of 2 athletes - 22 min AMRAP

2k Row

65 Burpees

30 Thrusters 75/55#

30 Thrusters 95/65#

30 Thrusters 115/75#

30 Thrusters 135/85#

30 Thrusters 155/95#

Max Thrusters 185/115#

++++++++++++++++++

Cashout:

6x2 High Box Jumps

5x5 Heavy Front Squat ~Dont be afraid to fail

Muscle Ups Test - 2

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Sunday

Amnesty: Pick a workout you may have missed during the week or work on a skill

+++++++++++++++++++

OPP: 5x5 Dead Hangs or Weighted Pullups

6x4 Seated Dumbell Press

Full Snatch 8x1 @ 85%

Clean & Jerk 8x1 @ 85%

4x4 min AMRAP:

6 C2B

6 Power Cleans

6 HSPU's

2 mins rest

---------------------

burnout: Muscle Ups: Test -2

====================

Monday

Warmup: 4 Rounds ~ Not for Time

2 laps

10 OHS Theropy

10 Back Ext

30 Second Hand Stand Hold

++++++++++++++++++++++

15 Mins to establish a 3 rep working weight Deadlift

++++++++++++++++++++++

21-15-9 of:

Deadlift @ 40-50% of working weight

Box Jumps 24/20"