Monday: Time Cap: 16 min
4 rounds for time of: Row, 500 m 10 Overhead Squats, 155/105 lbs
Tuesday: Time Cap: 22 min
21-15-9 reps, for time of: Back Squat, 225/155 lbs Strict Handstand Push-up
Wednesday:
Complete as many rounds as possible in 20 mins of: Run, 400 m 7 Muscle-ups
Thursday:
Dallas 5
As many reps as possible in 5 mins of:
Burpee
— Rest 1 min —
AMRAP in 5 mins of:
7 Deadlifts, 155/115 lbs
7 Box Jumps, 24/20 in
— Rest 1 min —
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-up, 40/20 lbs
— Rest 1 min —
AMRAP in 5 mins of:
7 Snatches, 75/55 lbs
7 Push-ups
— Rest 1 min —
As many reps as possible in 5 mins of:
Row Calorie
Friday: Time Cap: 8 min
3 rounds for time with a partner:
Partner 1: Row, 250 m
Partner 2: Double Kettlebell Front Rack Hold, 45/35 lbs
When partner 1 completes the row, switch and continue until both partners complete 3 rounds.
