Monday Time Cap: 15:00


Ring Dips

Thrusters (95/65) (push for Rx)

Tuesday For max weight and reps

4 rounds for max weight moved & push-up reps:

5 Viking Press

5 Bent over BB row

30s max push-ups

Wednesday Double overhand grip touch and go


Build to 5 rep max

Thursday Goal rounds: 7 rds

7 min AMRAP:

7 Shoulder to OH (115/75) (Must be unbroken)

5 Burpee Pull-ups (6in above head)

3 Bar Muscle-Ups Modify to jumping MU

Friday Time Cap: 12:00

Diane (keep stimulus)


Deadlift (225/135) (at least 7 reps every time they touch bar)

Handstand Push-Ups