Week of 2018.11.05 - 2018.11.10

MONDAY

Gymnastics practice: 10 minutes of handstand practice (push-ups, wall walks, handstand progressions)

3 rounds for time:
75 double-unders
50 air squats
15 handstand push-ups

Weighted AbMat sit-ups: 3 x 20 reps

TUESDAY

Deadlift: 3 x 10 reps at 60% of 1-rep max

For time:
10 wall ball shots (20 lb / 14 lb)
1 ring dip
9 wall ball shots
2 ring dips
8 wall ball shots
3 ring dips

3 wall ball shots
8 ring dips
2 wall ball shots
9 ring dips
1 wall ball shot
10 ring dips

WEDNESDAY

Push press: 5 x 3 reps at 100-110% of strict press 1-rep max

Every minute on the minute for 15 minutes:
Minute 1 – Row for calories (15 cal / 12 cal)
Minute 2 – burpee box jumps, 8 reps
Minute 3 – kettlebell swings, 15 reps (53 lb / 35 lb)

THURSDAY

4 supersets of:
A1. Bench press, 10 reps
A2. Strict pull-ups, 10 reps

With a partner, row 5000 meters for time.
When not rowing, rotate through:
Wall sit
Front plank
Static hang

FRIDAY

3 supersets of
A1. Dumbbell walking lunge, 16 steps
A2. Single-leg dumbbell Romanian deadlifts, 10 per side

For time:
100 alternating dumbbell snatches
50 weighted knee raises
Complete 3 burpees at the top of every minute.

SATURDAY

With a partner, complete 10 rounds for time:
10 dumbbell hang clusters (clean + thruster)
15 dumbbell box step-overs (20”)
200-meter run (one partner per round)