Week of 2018.08.06 – 2018.08.11

MONDAY

5 supersets of:
A1. Front squat, 5 reps at 65-70% of 1-rep max
A2. Single-leg box jumps, 10 reps per side
Rest 2 minutes between sets.

As many rounds and reps as possible in 12 minutes of:
12 wall ball shots
30 double-unders
12 toes-to-bars
30 double-unders

TUESDAY

Deadlift: 4 x 8 reps at 65-70% of 1-rep max

With a partner, complete 12 rounds for time of:
6 power cleans (155 lb / 105 lb)
12 hand-release push-ups
Alternate after each partner completes one round.

WEDNESDAY

For time:
1600-meter row
1-mile run
30 ring rows
800-meter row
800-meter run
20 ring rows
400-meter row
400-meter run
10 ring rows

THURSDAY

3 supersets of:
A1. Barbell back-rack walking lunge, 50 feet
A2. Barbell glute bridge, 12 reps

Every minute on the minute for 12 minutes of:
Minute 1 – burpees, 12 reps
Minute 2 – AbMat sit-ups, 15 reps
Minute 3 – box jumps, 12 reps (30" / 24")

Single-arm kettlebell overhead hold, 2 x 30 seconds per side (as heavy as possible)

FRIDAY

Strict press: build to a heavy triple over a minimum of 6 sets

30-20-10 reps for time of:
Rowing for calories
Double-dumbbell push presses

Rest 3 minutes, then 30-20-10 reps for time of:
Alternating dumbbell snatches
Ring push-ups 

SATURDAY

"Saman"
8 rounds for time of:
13 deadlifts (185 lb / 125 lb)
17 wall ball shots (20 lb / 14 lb)
400-meter run