Week of 2019.05.20 - 2019.05.25

MONDAY

Back squat: 5 x 5 reps at 75% of 1-rep max

4 rounds for time:
25 kettlebell swings
15 ring rows

TUESDAY

For time:
1000-meter row
30 alternating dumbbell snatches
15 burpee box jump-overs
20 alternating dumbbell snatches
10 burpee box jump-overs
10 alternating dumbbell snatches
5 burpee box jump-overs
1-mile run

WEDNESDAY

5 rounds for time:
200-meter run
15 wall ball shots

Rest 3 minutes, then –

5 rounds for time:
200-meter run
10 toes-to-bars

Rest 3 minutes, then –

Every minute on the minute for 7 minutes:
3 wall walks

THURSDAY

Push press: 4 x 4 reps (as heavy as possible)

15-12-9 reps for time:
Devil presses
Chest-to-bar pull-ups
Double-dumbbell front squats (50 lb / 35 lb)

FRIDAY

Every minute on the minute for 10 minutes:
3 hang power snatches

For time:
50 AbMat sit-ups
25 hand-release push-ups
40 AbMat sit-ups
20 hand-release push-ups
30 AbMat sit-ups
15 hand-release push-ups
20 AbMat sit-ups
10 hand-release push-ups
10 AbMat sit-ups
5 hand-release push-ups

SATURDAY

With a 5-minute running clock, complete:
35-calorie row
Max reps of thrusters in remaining time (95 lb / 65 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
30-calorie row
Max reps of hang squat cleans in remaining time (135 lb / 95 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
25-calorie row
Max reps of deadlifts in remaining time (185 lb / 125 lb)