Monday
Rx
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)
Score: Total time
Intermediate
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)
Score: Total time
Beginner
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)
Tuesday
Rx
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (35/50 lb) (20/20 in)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
Score: Total time
Intermediate
For time:
75 air squats
15 toes-to-bars
50 DB step-ups (20/35 lb) (12/12 in)
15 toes-to-bars
75 air squats
– Use two dumbbells; carry any way.
Score: Total time
Beginner
For time:
40 air squats
15 hanging leg raises
30 step-ups (12/12 in)
15 hanging leg raises
40 air squats
Wednesday
Rx
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
Intermediate
EMOM 10:
2-3 jumping bar muscle-ups
8 hand-release push-ups
Beginner
EMOM 10:
5 jumping pull-ups
5 hand-release push-ups from the knees
Skill Work
Post-workout
Accumulate:
50 GHD hip extensions
Thursday
Rx
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.
Intermediate
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
– Rest 1:00 between rounds.
Beginner
5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
– Rest 1:00 between rounds.
Friday
Skill Work
Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats
Rx
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups
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