Week of 2017.06.12 – 2017.06.17

MONDAY

Push press, 6 x 4 reps (70-72% of 1-rep max)

As many rounds and reps as possible in 9 minutes of:
3 strict handstand push-ups
9 box jump-overs (30" / 24")

TUESDAY

Front squat, 4 x 4 reps with 2-second pause

Every 2 minutes for 12 minutes:
8 chest-to-bar pull-ups
8 burpees
40 double-unders

WEDNESDAY

Hang power clean, 6 x 3 reps (75% of 1-rep maximum)

As many rounds and reps as possible in 18 minutes of:
10 toes-to-bars
20 alternating dumbbell snatches (45 lb. / 20 lb.)
30 air squats

THURSDAY

[updated from original]

Back-rack low-box step-up, 4 x 8 reps per side

With a partner*, complete 4 rounds for time:
P1 – 350-meter row
P2 – farmer's hold or carry, as heavy as possible
*If either partner stops, the other partner must also stop.

FRIDAY

Single-arm strict dumbbell press, 4 x 8 reps per side; begin with 2 dumbbells overhead and alternate arms performing press

Every minute on the minute for 12 minutes:
Minute 1 – 100-meter row at a hard effort
Minute 2 – 5/5 front-rack lunges (95 lb. / 65 lb.)
Minute 3 – 45-second weighted front plank (25 lb.)

SATURDAY

"Kelly"

5 rounds for time:
400-meter run
30 box jumps (24" / 20")
30 wall ball shots (20 lb. / 14 lb.)