Monday

AMRAP 12

30-20-10

Alt DB [email protected]/15kg

T2B

Alt DB Overhead Step Out [email protected]/15kg

Double-unders

Rest 8minutes

In Pairs

For Time:

10 Rounds in Total

Partner 1 Rows 250/200m

Partner 2 Runs 5x20m Shuttles

Score = Time

Tuesday

Work up to a heavy 1RM Front Squat:

5X3 [email protected]/90% of 1RM Clean (Not TNG)

(Rest 2minutes between sets)

Extra Credit:

5X5 Clean Grip [email protected]% of 1RM Clean

(Rest 2minutes between sets)

Wednesday

For Time:

30 Hang Power Clean & [email protected]/40kg

50 Burpees

30 Back [email protected]/40kg

50 Pull-ups

Score = Time

Extra Credit:

1:1

Run 5x400m

Thursday

Skill: Ring Muscle-up

10 EMOM

Ring Muscle-up

Pick a rep range you can consitanly hit EMOM, work on efficiency of the movement!

6×3 Bench [email protected]%

(Rest 2minutes between sets)

10-1 For Quality

Strict [email protected]/30kg

Chin-up

Deficit Press-up

Strict T2B

Friday

For Time:

30-20-10

Calorie Ski-Erg

[email protected]/6kg

Rest 8minutes

30-20-10

Calorie Row

Over Erg Burpee

Rest 8minutes

30-20-10

Calorie Assault Bike

[email protected]/20lbs

Saturday

Skill: Bar Muscle-up 

For Time:

9-6-3

[email protected]/40kg

Pull-up

9-6-3

[email protected]/40kg

C2B Pull-up

9-6-3

[email protected]/40kg

Bar Muscle-up

Score = Time