Tuesday

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
D.
4 Rounds
Row 750 Meters
10/8 Muscle-Ups
Rest as Needed

Wednesday

A.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.
B.
For Time
50 Strict Press 95/65
Every Time You break 15 sit ups
C
Core Cashout NFT

3 rounds

10 GHD Sit Ups

15 Supermans

20 Hip Extensions

Fearsome New 'Game of Thrones' Killer Is Almost as Scary in Real Life

Monday 5/6

Stength

• Back Squats (8, 5, 5, 3, 3, 3)
• Press (5, 5, 5, 5, 5)

W.O.D.

• 8min AMRAP
• 15 Wall Balls
• 15 Power Cleans (135/95)

Midline

• EMOM (4min)
• 30 situps

Thursday

Strength

Deadlift 5 5 5 3 3 3

W.O.D.

95/65

10 Strict Press

15 OVH Squat

20 Push Press

25 Front Squat

30 Push jerk        

35  Back Squat

Midline 3×20 UB T2B or max effort