Week of 2019.08.05 - 2019.08.10

MONDAY

Every minute on the minute for 12 minutes, with load at 60% of back squat 1-rep max:
Even minutes – 3 front squats
Odd minutes – 6 back squats

21-15-9 reps for time:
Handstand push-ups (scaled: 5-4-3 wall walks)
Hand-release push-ups

TUESDAY

Every 4 minutes for 5 rounds (20 minutes total):
9 box jump-overs (30” / 24”)
12 dumbbell thrusters (50 lb / 35 lb)
Row for calories (15 cal / 12 cal)

Farmer’s carry: 3 x 200 meters

WEDNESDAY

As many rounds and reps as possible in 30 minutes of:
400-meter run
10 burpees
20 kettlebell swings (53 lb / 35 lb)
20 kettlebell sumo deadlift high pulls
2 rope climbs

THURSDAY

4 supersets of:
A1. Dumbbell step-up, 10 reps
A2. Alternating dumbbell bench press, 10 reps

“Half Cindy”
As many rounds and reps as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 air squats

FRIDAY

For time:

50-calorie row

100 double-unders
45 AbMat sit-ups

75 double-unders
35 AbMat sit-ups

50 double-unders
25 AbMat sit-ups

25 double-unders
15 AbMat sit-ups

50-calorie row

SATURDAY

With a 10-minute running clock, complete:
1-mile run
Max reps clean-and-jerks in remaining time (115 lb / 80 lb)

Rest 3 minutes, then …

With a 7-minute running clock, complete:
800-meter run
Max reps snatch in remaining time (95 lb / 65 lb)

Rest 3 minutes, then …

With a 4-minute running clock, complete:
400-meter run
Max reps thrusters in remaining time (75 lb / 55 lb)