Week of 2019.04.15 - 2019.04.20

MONDAY

Strict press: 8 x 3 reps at 70% of 1-rep max

As many rounds and reps as possible in 16 minutes of:
30 double-unders
15 wall ball shots (20 lb / 14 lb)
30 double-unders
15 kettlebell swings (53 lb / 35 lb)

TUESDAY

Front squat: 5 x 3 reps at 80-85% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
15 toes-to-bars
10 deadlifts (115 lb / 80 lb)
5 power cleans (115 lb / 80 lb)

WEDNESDAY

4 supersets of:
A1. Double-dumbbell bent-over row, 12 reps
A2. Double-dumbbell Romanian deadlift, 12 reps

As many rounds and reps as possible in 20 minutes of:
250-meter row
15 burpees
400-meter run

THURSDAY

10-8-6-4-2 reps in supersets of:
A1. Bench press (as heavy as possible)
A2. Chin-up (supinated-grip pull-up)

Every minute on the minute for 16 minutes:
Minute 1 – double-dumbbell or kettlebell farmer’s walk, 100 feet
Minute 2 – left arm overhead carry, 150 feet
Minute 3 – right arm overhead carry, 150 feet
Minute 4 – dumbbell or kettlebell forward lunge, 12 reps (6 per side; load held any way)

FRIDAY

Every 5 minutes for 6 rounds (30 minutes total):

Rounds 1/3/5 –
Row for distance (300m / 250m)
10 push presses (135 lb / 95 lb)
20 AbMat sit-ups

Rounds 2/4/6 – 
200-meter run
10 handstand push-ups
20 AbMat sit-ups

SATURDAY

With a partner, complete for time:
60-calorie row
60 box jump-overs
60 power snatches (75 lb / 55 lb)
60 thrusters (75 lb / 55 lb)
60 ring rows
60 thrusters,
60 power snatches
60 box jump-overs
60-calorie row
Time cap: 30 minutes