Monday

RX

For Time:

50 Pistols

15 Bar Muscle-Ups

30 [email protected]/40KG

15 Bar Muscle-Ups

50 Pistols

Score = Time

Or

Scaled

For Time:

50 Goblet [email protected]/16kg

15 Pull-Ups

30 [email protected]/40KG

15 Pull-Ups

50 Goblet [email protected]/16kg

Score = Time

Tuesday

5X5 Hang [email protected]/85%

(Rest 2minutes between sets)

4X10 [email protected]/70% of 1RM Deadlift

(Rest 2minutes between sets)

6X4 Front [email protected]/80%

(Rest 2minutes between sets)

Wednesday

AMRAP 15

10-1

[email protected]/60kg

Ring Muscle-Up

Score = Reps

Rest 10minutes 

For Time:

10-1

Front [email protected]/40kg

Pull-Up

Score = Time

Thursday

For Time:

AMRAP 18

50 Calorie Row

40 Russian KB [email protected]/24kg

30 Burpees

20 Goblet [email protected]/24kg

100 Double Unders

Score = Reps

Friday

6X6 Bench [email protected]%

(Rest 2minutes between sets)

5X12 KB Strict Shoulder Press

(Rest 2minutes between sets)

4X8 Barbell Row

(Rest 2minutes between sets)

3 Rounds

45seconds Hollow Hold

15seconds Rest

45seconds Superman Hold

15seconds Rest

Saturday

For Time:

21-15-9-9-15-21

DB [email protected]/15kg

Burpee Box [email protected]/20″

Score = Time