Friday

Friday:
Strength: 5x Max strict pull ups rest 2 minutes max between sets.

M1: Inverted barbell row 5x10

Conditioning: (In pairs)
25 Minute AMRAP
100 Cal row
50 power cleans
100 Cal Assault bike
50 Pull ups

Thursday

Thursday:
Strength: 4x12 Bench Press

Run conditioning:

6 minutes of continuous running. 15 seconds hard 15 seconds easy.

Rest 5 minutes

Row conditioning: (7 and a half minutes continuous rowing)

1 Minute at 2:10 pace
1 minute at 2:00 pace
1 minute at 1:50 pace
30 seconds at 1:40 pace
30 seconds below 1:40 pace
30 seconds at 1:40 pace
1 minute at 1:50 pace
1 minute at 2:00 pace
1 minute at 2:10 pace

Extras:
Back Squat
2@ 60%
2@ 70%
2@ 80%
2@90%
2x1 above 90%

Wednesday

Strength:
Deadlift 6x6 touch and go preferred.

Conditioning:
3 Minute AMRAP
20 Double unders
20 Wall balls
20 Cal Row

Rest 3 minutes

3 Minute AMRAP
20 Double unders
20 Wall balls
20 Cal Bike

Rest 3 minutes

3 minute AMRAP
20 Double unders
20 Wall Balls
20 Burpees

Extras:
3 Sets
25 GHDSU
200m Heavy KB Farmers carry
Rest as needed

Tuesday

Skill: Overhead Squat

Use this time to practice your overhead squat. Resist the urge to load weight on the bar and work through the entire range light first!!!!

Mod 1: 6x2 to a bench Bar/PVC only coach will progress you if need be
Rx and Mod 2: 6x3

Conditioning:
4 Rounds for time
5 Overhead squats
10 Pull ups
15 Dips
20 Shoulder to overhead
Run 200m

Mod1: Bar only
Rx: 35/40
Mod 2: 40/50

Extras:
Muscle up transitions or 5x5 unbroken ring muscle ups, or 5x Max  (5 max) unbroken ring muscle ups

Monday

Conditioning:
In pairs 10 minutes AMRAP:

3 Burpee box jumps
3 Strict pull ups
One works one rests

Rest 5 minutes

In 5 minutes one partner runs 100m while the other accumulates as many ground to overhead reps as possible. Score is total ground to overhead.