A. Push press, 5x3, 2:00 rest between sets
B1. Pull ups, 3x6-8
B2. 1 arm DB row, 3x4-6
+
AMRAP in 7:00
12 alternating DB snatch
8 burpees
25 double unders
Max out Friday
+
For time:
1 wall walk
5 clean and jerks (65-85/95-115)
2 wall walks
4 clean and jerks
3 wall walks
3 clean and jerks
2 wall walks
4 clean and jerks
5 wall walks
1 clean and jerk
A. 10:00 gymnastics practice (pull ups, muscle up transitions, HSPU, etc)
B. Front squat, 5x2, 2:00 rest between sets
+
For reps:
:60 HR push ups
:60 burpee pull ups
:60 row cal
:60 KB swings
:60 double unders
:60 rest
x2
A. Hang power clean, 5x3, 2:00 rest between sets
B1. Split jerk, 4x1, :30 rest
B2. 1 muscle up or 4x5-7 ring dips, 2:00 rest
+
AMRAP in 6:00
250 meter row
10 box jumps
10 wall ball
Move swift as the Wind and closely-formed as the Wood. Attack like the Fire and be still as the Mountain.
A. Bench Press, 2-2-1-1; 2:00 rest between sets
B. Back Squat, build to a tough double in 12:00
+
3 rounds for time:
10 power snatches (65/95)
12 toes to bar
30 double unders