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
