Monday

STRENGTH
5 RM Back Squat
3 RM Front Squat
1 RM Overhead Squat
*compare to 10/12

Tuesday

SKILL
Muscle-Up Progressions

CONDITIONING
"15.3"
14 min AMRAP:
7 Muscle-Ups
50 Wall Balls (20/14)
100 Double-Unders

Wednesday

STRENGTH
5x3:
Strict Press
Strict Pull-Ups
Rest 3 min

CONDITIONING
500m Row for time

Thursday

SKILL
Power Clean

CONDITIONING
For time:
800m Run
4 Rounds:
15 Box Jumps (24/20)
10 Burpees Over Bar
5 Power Cleans (135/95)
800m Run

Friday

SKILL
Jump Rope drills

CONDITIONING
"Annie"
50-40-30-20-10 reps for time:
Double-Unders
Sit-Ups
*compare to 10/3

COOL DOWN
3-4 Sets:
KB Walter Walks x 100 ft/side

Saturday

TBD