Saturday

"Holbrook"

10 Rounds for time
5 Thursters 45/30
10 Pull ups
100m Sprint
Rest 1 minute

Clock will run and each individual is responsible for their 1 minute rest time. NO 54 second rests strict 60 😉

Friday

Test:
1 round Max effort strict pull ups*^

* Must remain on the bar can rest for no longer than 5 seconds at the dead hang
^ if you can not complete a strict pull up use a band that will allow you to get your chin over the bar. Then complete the test with the band

Strength: In specified groups
Group 1: 5x2 Off the box eccentric pull ups and one set of max hold with chin over the bar
Group 2: 4x4 and 1 set of max effort at the end
Group 3: 4x8 and 1 set of max effort at the end

Conditioning: 2 Rounds for time of the following. Each partner MUST complete half the work. One works at a time
Run 400m
26 Push ups
Run 400m
26 KB swings
Run 400m
26 Toes to bar
Run 400m
26 Deadlifts
Run 400m
26 Wall Balls
Run 400m
26 Box jumps

Thursday

Olympic lifting:
spend 15 minutes on the following complex. Rest as needed and focus on technique before progressing in weight

1x Squat snatch
1x Power snatch
1x Hang snatch
1x Overhead squat

If possible maintain your grip on the bar and touch and go the whole complex. However if breaking it up will help you understand and work on points then you are free to do that also.

Conditioning:
4 Minute AMRAP
30 Power snatch 30/40
30 Overhead squats then
Max burpees in the remaining time if any.

Rest 4 minutes repeat 3 times

M1: Delete Overhead squat and insert back squat
M2: You will need to increase the weight every 4 minutes as follows R1: 30/40 R2: 40/50 R3: 45/60

Extras:
4x 400m efforts. Rest half the amount it takes to to complete each round

Wednesday

Strength:
6x4 Front squat across*

* across meaning warm up and start your sets at about 75-85%. All 6 sets are working sets

Conditioning:
9 Minute AMRAP
10 Double unders (DUB's)
2 KB Swings
20 DUB's
4 KB swings
30 DUB's 
8 KB swings
40 DUB's
16 KB Swings
50 DUB's
32 KB Swings
and so on until 9 minutes. DUB's go up by 10 each round. KB swings double the last rounds number you did each round.

Mobility:
Spend 15 minutes rolling, stretching, socializing, mobilizing before running away.

Tuesday

Part 1:
Row conditioning
10 Rounds
30 seconds max effort
30 Second rest

Part 2: 10 minute EMOM
Even minutes: 10 pull ups (M1: Ring rows)
Odd minutes: 6 Wall walks (M2: Strict handstand push ups)

Extras:
Rope climbing
M1: Rope pulls from the floor
Rx: 2 accents without touching the ground
M2: 2 accents legless without touching the ground