Week of 2016.08.15 – 2016.08.20

Monday

A. Push press 3.3 x 4 sets, rest 30 seconds mid-set, 2 minutes between sets (increase weight each week)
B. Farmer's carry 100 meters x 4 sets, rest 60 seconds (as heavy as possible)

For time:
50 ring dips
Every time you break, complete 20 kettlebell swings

Tuesday

3 sets of:
A1. Back squats with 2-second pause at the bottom, 3 reps, rest 20 seconds
A2. Strict pull-ups 3-5 reps, rest 20 seconds (add weight if hitting 5 reps)
A3. Scap pull-ups with 1-second pause at the top, 5-7 reps, rest 20 seconds
A4. Top of ring row hold15-30 seconds, rest 2:30 (add time each week)

12 minutes for reps:
5 power cleans (heavy but fast)
200-meter run
10 burpees

Wednesday

A. Close-grip floor press, 4-6 reps, rest 90 seconds x 4 sets (increase weight each week)
B. Single-arm overhead carry, 100 meters left arm / 100 meters right arm, rest 45 seconds x 4 sets

8-minute running clock:
2 toes-to-bars
2 push-ups
4 toes-to-bars
4 push-ups
8 toes-to-bars
8 push-ups
16 toes-to-bars
16 push-ups
AMRAP box jumps (30/24″) in remaining time

Thursday

4 sets of:
A1. Barbell reverse lunges, 6-8 reps per leg, rest 20 seconds (increase weight each week)
A2. Dumbbell / kettlebell row 2111, 6-8 reps, rest 60 seconds (increase weight or reps each week)

In teams of 3, complete for time:
5000-meter row
150 goblet squats
150 ring rows
All teammates work at the same time

Friday

4 sets of:
A1. Dumbbell / kettlebell press 21x1, 6-8 reps, rest 20 seconds (increase reps each week)
A2. Coan deadlifts 31x1, 4-6 reps, rest 60 seconds (increase weight each week)

4 rounds for time: 
10 push presses (135 lb. / 95 lb.)
10 pull-ups
60 double-unders

Saturday

In teams of 4, complete:
1600-meter relay run (400 meters each)
120 double-unders (30 each)
120 goblet squats (30 each)
1600-meter relay row (400 meters each)
120 pull-ups (30 each)
120 single-arm kettlebell thrusters (30 each)
1600-meter relay run (400 meters each)