Week of 2016.08.22 – 2016.08.27

MONDAY

A. Push press 2.2, rest 30 seconds mid-set, 2 minutes between sets x 4 sets (increase weight each week)
B. Farmer's carry 100 meters, rest 60 seconds x 4 sets (as heavy as possible)

1 round every 3 minutes for 5 rounds:
3 strict ring dips
3 power cleans (heavy but unbroken)
9 push-ups
9 burpees

TUESDAY

3 sets of:
A1. 3 back squats, 2-second pause at bottom, rest 20 seconds
A2. 3-5 strict pull-ups, rest 20 seconds (add weight if hitting 5 reps)
A3. 5-7 scap pull-ups, 1-second pause at top, rest 20 seconds
A4. Top of ring row hold, 15-30 seconds, rest 2:30 (add time each week)

3 rounds for time:
10 high-hang power snatches (50% of 1 rep max)
20 box jumps
30 double-unders

Wednesday

A. 4-6 close-grip floor press, 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

12-minute running clock:
80 kettlebell swings (53 lb. / 35 lb.)
60 wall ball shots (20 lb. / 14 lb.)
40 burpees
Handstand push-ups, as many reps as possible in remaining time

Thursday

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

6 rounds of as many reps as possible in 1 minute:
100-meter run or row
Ring rows in remaining time
Rest 30 seconds between rounds

Friday

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

21-15-9-15-21:
Ring pushups
Knees-to-elbows

Saturday

In teams of 2 complete:

4 rounds for time:
P1: Barbell overhead hold (95 lb. / 65 lb.)
P2: 40 wall ball shots
2 rounds per partner; 4 rounds total

4 rounds for time:
P1: Barbell front rack hold (95 lb. / 65 lb.)
P2: 40 sit-ups
2 rounds per partner; 4 rounds tota

Cash-out: 800-meter run