Monday Time Cap: 28:00
For time:
6:00 30 Muscle-ups
4:00 21 Clean & Jerk (135/95)
9:00 2,000 meter Row
Tuesday Time Cap: 30:00
Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
10 Thruster (135/95)
10 Clean & Jerk (135/95)
Wednesday Time Cap: 25 min
Row 5K
Thursday Goal Rounds:3- 4
Complete as many rounds as possible in 20 minutes of:
21 Bench press (135/95)
21 L-Pull-ups
Friday Time Cap: 25:00
Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
30 (15 per leg) One legged squats
