Week of 2016.10.10 – 2016.10.15

MONDAY

A. Front squat, 3 x 3 reps at 85%
B. Butterfly chest-to-bar pull-ups, 50 reps for time

Every minute on the minute for 14 minutes:
Even minutes: 12 front rack lunges (6 left / 6 right; moderate weight)
Odd minutes: 12 renegade rows (6 left / 6 right; no push-ups)

TUESDAY

A. Strict press, Rule of 6
B. Strict handstand push-up progression, 30 reps (move up in progression)

For time:
60 push-ups
30 ring dips
20 burpees

WEDNESDAY

Hang snatch pull + hang power snatch, 5 x 2 reps (increase weight each set)

3 rounds for time:
25 wall ball shots
25 box jumps
25 kettlebell swings

THURSDAY

A. Kipping handstand push-up practice, 8 minutes
B. Muscle-up practice, 8 minutes
C. Push press, 3 x 3 reps

4 rounds of:
2-minute row for meters
2-minute rest

FRIDAY

Banded deadlifts, 8 x 2 reps at 50-75% (speed- and recovery-based)

"Daniel"
For time:
50 pull-ups
400-meter run
21 thrusters (95 lb. / 65 lb.)
800-meter run
21 thrusters
400-meter run
50 pull-ups

SATURDAY

In teams of 2, complete as many reps as possible in 8 minutes of:
P1: 30-second deadlift hold (as heavy as possible)
P2: burpee box jumps

Rest 4 minutes, then complete as many reps as possible in 8 minutes of:
P1: dead hang hold
P2: medicine ball sit-ups

Rest 4 minutes, then complete as many reps as possible in 8 minutes of:
P1: push-up hold (any position as long as chest does not touch floor)
P2: row for calories