Monday

Box Jump Limbo. Increase by 25# plates 2 attempts. Start with just one plate… 

Allow one step only for loading. 

When jumped out move to Front Squats. 

For max reps of Pull ups: Record total pull-ups

4 rounds

5 Front Squat 185/125

Max Strict Pull-Ups

Rest 2 minutes between sets

Tuesday Time Cap: 20:00

Warm-Up: arms and chest focus

Skill: go over ring dips, proper form for carries

Accumulate 5 min of ea.:

Straight arm support (rings) modify to push-up w/ rings, then use boxes

Farmers Carry (50/35)

*every break, 5 burpees

Wednesday:

Partner Tailpipe:

5 Rounds for time

Row 500m 

When partner rows hold bar in front rack 185/125 (same weight from Monday)*

Thursday

Time Cap: 18:00

Ten rounds, each for time of:

:15 100 meter Sprint

Rest 90 seconds

Friday

30 min time cap:

40 rounds for time: 

Push Up

Jump Over 30/24 PVC

Duck Under 30/24 PVC

Sit Up

Duck Under 30/24 PVC

Jump Over 30/24 PVC