Monday
Strength:
Back Squat 7-5-3
Scored as total of all completed reps x load, one attempt at each set.

Conditioning
“Jeremy”
21-15-9 reps for time:
Overhead squat (95/65)
Burpees

Tuesday
Strength: Push Press 3-3-3-3
*all working sets above 85% effort

Conditioning:
Fight Gone Bad
3 rounds, rotating ea. min:
Wall-ball shots (20/14)
Sumo deadlift high-pull (75/55)
Box-jumps (20)
Push-press (75/55)
Row for Calories
1 minute rest between rounds

Wednesday
Skill: Handstand Push-up practice

Conditioning:
12:00 AMRAP
80 double unders
40 pull ups
20 Handstand Push Ups

Thursday
Rest/Make up/Mobility/Skill Practice

Skill: Muscle Up Practice

Friday
Strength:
15 minutes to establish 1RM clean and jerk

Conditioning:
“Grace”
For time:
30 Clean and Jerks (135/95)

Saturday
Battle WOD’s (advanced)
*Competing against partner, each partner gets a turn

Partner A runs 600m while partner B does kettlebell swings (53/35, two minutes rest then switch)
-Then-
Partner A completes 150 double unders while partner B does pull-ups
(Two minutes rest then switch)
-Then-
Partner A rows 600m while partner B does front squats (115/75, two minutes rest then switch)

Partner with highest total reps in each round wins. Coin flip to give choice of modality in first round.