Monday:
AMRAP 12:
15 T2B
400m Run
30 Pistols, alternating
Tuesday:
3RFT:
8 Hang Power Clean (135/95)
8 Bar Facing Burpees
Rest 3min
3RFT:
8 Hang Power Clean (135/95)
8 Bar Facing Burpees
Wednesday:
5RFT:
7 SDHP (95/65)
7 Ring Dips
7 Thruster (95/65)
Thursday:
For Time:
20 DB Front Squats (50/35)
30 Chest to Bar
40 DB Deadlifts (50/35)
50 Wall Ball (20/14lbs to 10/9’)
75 Double Unders
100’ Handstand Walk
Friday:
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
TC 15
then
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min