Monday For Max effort of each
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips
Tuesday For Max effort of each
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups
Wednesday For Max effort of each
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips
Thursday Time Cap: 25:00
For time:
50 L-Pull-ups Band for easy 3
50 Squat clean (115/85) lighter weight, push for Rx, if 1rm 135/95= Rx
50 L-Pull-ups
Friday Goal Reps: ~120 reps
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees
