Monday

STRENGTH
Strict Press
10, 8, 6, 4, 4

CONDITIONING
"TKO"
1 round for reps:
60 sec Wall Balls (20/14)
60 sec Muscle Cleans (75/55)
60 sec Box Jumps (24/20)
60 sec Push Press (75/55)
60 sec Cal Row

Rest 2 min, then go through it again and complete those same reps for time

Tuesday 

STRENGTH
Back Squat
10, 8, 6, 4, 4
Superset with 10 Push-Ups

CONDITIONING
"Vitamin R"
For time:
21-15-9
Overhead Squats (95/65)
Pull-Ups

Wednesday 

SKILL
Split Jerks

CONDITIONING
"The Red"
For time:
600m Run
30 Split Jerks, alternating (choose load)
30 Toes-To-Bar
30 Sit-Ups
30 Squats
600m Run

Thursday 

STRENGTH
Strict Pull-Ups
5x2

CONDITIONING
"The Clincher"
For time:
21 Front Squats (135/95)
50 Double-Unders
9 Ring Dips

15 Front Squats
50 Double-Unders
15 Ring Dips

9 Front Squats
50 Double-Unders
21 Ring Dips

Friday 

STRENGTH
3 sets:
GHD Back Extension hold x 20 sec
Bar/Ring hang x 20 sec
Hollow hold x 20 sec
Side Plank x 20 sec/side
Rest 2 min

CONDITIONING
"Diane"
For time:
21-15-9
Deadlifts (225/155)
HSPUs

Saturday 

TBD