Wednesday
Supplemental
6 Muscle Ups
Every Minute on The Minute til Failure
Strength
Shoulder Press
6 x 8
Hollow Rocks
6 x 12
Every 2 Minutes
Bench Press
6 x 8
Rope Climb
6 x 2
Every 3 Minutes
Workout of The Day
5 Rounds
14 Alternating Pistols
14 Parallette Push Ups
14 Kettlebell Swings 2.0/1.5
200 Meter Run
Supplemental Endurance
15 Rounds
AirDyne
:30 seconds on :30 seconds off
Thursday
Supplemental
6 x 5 Front Squats
Power
Hang Clean
10 x 1
Every Minute on The Minute
Workout of The Day
5 Rounds
500m Row
15 Burpees
10 Front Squats 155/105 135/95 155/85
Rest 2 Minutes
50-40-30-20-10 Double unders
25-20-15-10-5 GHDSU
Friday
Supplemental
9 x 2 Overhead Squats
Strength
Pendlay Row
7 x 5
Every 2 Minutes
Power
Split Jerks
7 x 2
Every 1:30 Minutes
Workout of The Day
20 Minute AMRAP
50 Wall Ball 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups
