Week of 2018.05.21 – 2018.05.26

MONDAY

4 supersets of:
A1. Alternating dumbbell bench press, 12 reps
A2. Dumbbell row, 12 reps
A3. Ring dip, 12 reps

3 rounds for time:
Row for calories (25 cal / 20 cal)
25 kettlebell swings (70 lb / 53 lb)
50 double-unders
Rest 2 minutes between rounds.

TUESDAY

Back squat: 3 x 5 reps at 80% of 1-rep max

As many reps as possible in 12 minutes of:
1 wall ball shot
1 toes-to-bar
2 wall ball shots
2 toes-to-bars
3 wall ball shots
3 toes-to-bars
... etc., adding one rep to both movements each round.

WEDNESDAY

Push press: find a 1-rep max

As many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads (115 lb / 75 lb)
10 deadlifts (115 lb / 75 lb)
15 box jumps (24" / 20")

THURSDAY

Turkish get-up: 4 x 2 unbroken reps each side (as heavy as possible)

4 rounds of: 
500-meter row
400-meter run
Rest 3 minutes between rounds. Your score is the completion time of your slowest round.

FRIDAY

Hang squat snatch technique: 10 x 1 rep at 80% of 1-rep max, or build to a heavy single

40-30-20-10 reps for time of:
Alternating dumbbell snatches (50 lb / 35 lb)
AbMat sit-ups

SATURDAY

"Murph"

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you've got a 20-pound vest or body armor, wear it.