MONDAY

Basecamp –

Tempo Goblet Squat: 5×5 (3/2/×)

For Time-

800 m row

60 DBL KB/DB Push Press (35/25#)

60 ft Handstand Walk

(30 HSPU/10 Wall climbs/3 min upside down)

Vertical X – For Time

800 m row

60 DBL KB/DB Push Press (35/25#)

60 ft Handstand Walk

(30 HSPU/10 Wall climbs/3 min upside down)

Then

Back Squat: 8×3 @ 82%

TUESDAY

Basecamp-

4 RFT

400m run

10 Strict Pullups

15 American KB KB Swings (55/35#)

Vertical X-

4 RFT

400m run

10 Strict Pullups

7 Snatch (135/95#)

WEDNESDAY

3 Rounds

A. 5 KB Cossack Squats per side + 20m Bear crawl

B. Accumulate 2 min of L-Sit

After each round perform

3 pushups + and 3 box jumps PER Set to accumulate 2 min

THURSDAY

Deadlift:

FRIDAY

Basecamp

Jackie

For time

1000m row

50 Thrusters

30 Pullups

Vertical X

For time

21-15-9

Wallballs

Jumping Pullups

Then

12×2 Push Press @ 85%