Monday Goal rounds: R1: 8-10, R2: 5-7

10 min AMRAP of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Squats

2 min rest then

10 min AMRAP of “Hard Cindy”

5 Strict Pull-Ups If athlete already scaled first part, use same pull-up bar

10 Hand Release Push-Ups

15 Squats (45/35) Use plates

Tuesday Time Cap: 30:00

10 Rounds FT:

100m run

1 clean & jerk (225/155)

10 Pull-Ups

Wednesday Time Cap: 15:00


Overhead Squats (95/65)

Wallballs (14/10)(12’/11’) Prioritize height of target rather than weight

Thursday For Max

Back Squat

Find new 1 rep max


3×3@ 85-90% of found max

*move w/ perfect form for back-off sets!!! Lighten percentage if needed to allow perfect form*

Friday For max weight: all start at same weight, add weight until no longer able to complete full complex unbroken

5 unbroken rounds/attempts for max weight of:

5 Deadlift 

5 Hang Power Clean

5 Jerk

*Rest 2 minute b/w attempts*