Week 4/6: 2017.09.25 – 2017.09.30

MONDAY

Strict handstand push-up progression, 15 x 3-5 reps on the minute

As many rounds and reps as possible in 15 minutes of:
5 strict pull-ups
10 hand-release push-ups
30 double-unders

TUESDAY

Power snatch, 8 x 2 reps on the minute (add 5 lb. from previous week)

Complete in 12 minutes:
60 kettlebell swing (buy-in)
Then as many rounds and reps as possible of
• 15 box jumps
• 6 toes-to-bars
• 2 lengths bear crawl

WEDNESDAY

4 sets of:
A1. Muscle-up progression, 1-5 reps; rest 20 seconds
A2. Back squat with 2-second pause, 6 reps; rest 90 seconds

With a 2:30-minute running clock, complete:
300-meter run
Wall ball shots, as many reps as possible in remaining time
Repeat for a total of 5 rounds, resting 1 minute between rounds.

THURSDAY

Push press, 6 x 6 reps (add 2-5 lb. from previous week)

Every minute on the minute for 12 minutes:
Minute 1: Front-rack lunge, 5/5 reps
Minute 2: Rope climb, 1-2 reps
Minute 3: Front plank, 45 seconds

FRIDAY

[updated from original]

Deficit deadlift, 3 x 4 reps (add 5-20 lb. from previous week)

Complete in 12 minutes:
600-meter run (buy-in)
Then as many rounds and reps as possible of
• 6 goblet squats
• 2 wall walks
• 30 double-unders

SATURDAY

[updated from original]

With a partner, complete 3 rounds not for time of:
1000-meter row
30 push-ups
30 kettlebell swings
30 ring rows
30-second hollow body hold
Partition reps between partners in any way.

Then, with a partner, complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs (24" / 20")
3 synchronized deadlifts (225 lb. / 155 lb.)
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.