Monday:
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Hip extensions
9 Overhead squat, 95/65 pound
Tuesday:
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Wednesday:
For Time:
2001 m Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 m Row
Thursday:
Complete the following:
5 rep max Weighted Pull-up
Rest 5 minutes
3 rep max Weighted Pull-up
Rest 5 minutes
1 rep max Weighted Pull-up
Friday:
Complete the following:
5 rep max Weighted Dip
Rest 5 minutes
3 rep max Weighted Dip
Rest 5 minutes
1 rep max Weighted Dip
