Monday Time Cap: 15:00
21-15-9
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
Deadlift
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)
21-15-9
Deadlift (225/135) (at least 7 reps every time they touch bar)
Handstand Push-Ups