Week of 2018.06.25 – 2018.06.30

MONDAY

5 supersets of:
A1. Single-arm dumbbell strict press, 10 reps per side
A2. Single-arm dumbbell row, 10 reps per side

As many rounds and reps as possible in 10 minutes of:
10 power cleans (95 lb / 65 lb)
30 double-unders

TUESDAY

For time:
50-calorie row
50 wall ball shots
50 deadlifts (185 lb / 125 lb)
50 toes-to-bars
50 ring push-ups

Weighted AbMat sit-ups, 3 x 20 reps

WEDNESDAY

As many rounds and reps as possible in 20 minutes of:
3 kettlebell swings
3 box jump-overs
200-meter run
6 kettlebell swings
6 box jump-overs
200-meter run
... etc., adding 3 reps to both movements each round.

Double-kettlebell front rack hold, 2 x 1 minute
Rest 3 minutes between holds.

THURSDAY

4 supersets of
A1. Barbell-weighted step-ups, 12 reps (6 reps per side; moderate load ≤ 135 lb / 95 lb)
A2. Double-kettlebell Romanian deadlifts, 12 reps

3 rounds for time of:
15 bar-facing burpees
15 thrusters (115 lb / 85 lb)

FRIDAY

Muscle-up / kipping practice, 5 to 10 minutes

Every minute on the minute for 24 minutes:
Minute 1 – row, 250m / 200m
Minute 2 – muscle-ups, 5 reps (substitute pull-ups or chest-to-bar pull-ups, 45 seconds)
Minute 3 – air squats, 45 seconds
Minute 4 – battle rope, 30 seconds

SATURDAY

With a partner, complete 12 rounds for time:
400-meter run
10 shoulder-to-overheads (155 lb / 105 lb)
P2 rows for calories while P1 completes 400-meter run.
Alternate after each partner completes one round.

Ring plank hold, 3 x 1 minute