Monday

A. BS – 8,8,8,8,8. RAN

B1. Assisted Pull-Up – 5-7 rep , use up to 1” band. If no Pull-up, then 2-3 slow negatives.

B2. FLR - on floor, accum 30 seconds.

B3. DB Upright row – 10-12 rep.

+

5 RFT:

3 WW

5 HPC

7 Up Down Box Jump 20”

Monday Performance: 30min

A. BS – 8 reps x 4 sets; rest 90 sec b/t.

B. EMOM – 10 min

odd: 5-7 strict pull up

even: Ring FLR – 45 sec

+

5 RFT:

5 WW

10 PC 40k/24k

15 BJSD 24”/20”

Tuesday Pursuit:

A. Muscle Snatch – 15 min including warm up w/ dowel 5-7 min. Keep the bar close. No re-bend: 5,5,5,5,5.

B1. BNP – 6-8 reps Tng; pick a wt. and stay with it. Keep it light, perfect reps.

B2. TGU – 2 R / 2 L

rest 60-90 sec, 3 sets

+

AMR in 12 min:

6 DB Thruster

8 RR

10 Lunge Step R/L

12 KBS (Russian)

*Notes: challenge yourself with wt.