Week of 2019.05.06 - 2019.05.11

MONDAY

4 rounds for total reps:
2 minutes of rowing for calories
2 minutes of single-arm dumbbell deadlifts (1 minute per side)
2 minutes of push presses (65 lb / 45 lb)
2 minutes of box jumps

TUESDAY

3 rounds for time:
400-meter run
20 toes-to-bars
40 air squats

Rest 3 minutes, then …

3 rounds for time:
400-meter run
20 push-ups
20 pull-ups

WEDNESDAY

8 x 1 set every 90 seconds:
1 clean + 2 front squats
You may change load after every 2 sets

With a partner, complete as many reps as possible in 11 minutes of:
150 wall ball shots
50 alternating dumbbell snatches (50 lb / 35 lb)
Max reps burpees to a 6-inch target in remaining time

THURSDAY

5 rounds for time:
200-meter run
10 power cleans (135 lb / 95 lb)
2 rope climbs

Double-kettlebell farmer’s carry: 3 x 100 meters (not for time)

FRIDAY

Strict press: 4 x 6 reps at 75% of 1-rep max

Every minute on the minute for 15 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – handstand push-up, 40 seconds
Minute 3 – plate-overhead walking lunge, 40 seconds

SATURDAY

With a partner, complete 6 rounds for time:
15 deadlifts (225 lb / 155 lb)
30 overhead squats (75 lb / 55 lb)
90 double-unders
Alternate partners after each complete movement

Weighted plank, 3 x 1 minute