Monday’s Workout

Part 1

10 RFT

5 Strict Handstand Push Ups

3 Burpee C2B Pull Ups

1 Devil Press

Part 2

3×8 Push Press

-1 Minute Rest Between Sets-

Part 3

3×8 Bent Over Row

-1 Minute Rest Between Sets-

Tuesday’s Workout

Part 1

For Reps

1 Minute DB Hang Squat Clean

20 Second Rest

1 Minute DB Hang Squat Clean

20 Second Rest

2 Minute DB Hang Squat Clean

20 Second Rest

2 Minute GHD Sit Ups

20 Second Rest

1 Minute DB Hang Squat Clean

20 Second Rest

1 Minute GHD Sit Ups

Part 2

3×8 Back Squat

-1 Minute Rest Between Sets-

Part 3

3×8 Back Rack Lunge

-1 Minute Rest Between Sets-

Wednesday’s Workout

AMRAP 20

10-20-30-40-50

Calorie Row

Box Jump

Thursday’s Workout

Part 1

3 RFT

9 Bar Muscle Ups

400m Run

Part 2

3×8 Weighted Chin Ups

-1 Minute Rest Between Sets-

Part 3

3×8 Bench Press

-1 Minute Rest Between Sets-

Friday’s Workout

Part 1

For Time

100 Double Unders

75 Kettlebell Swings

50 Knees to Elbows

Part 2

3×8 Power Cleans

-1 Minute Rest Between Sets-

Saturday’s Workout 

In Teams Of 2

100 Calorie Bike

50 Synchro Thrusters

100 Calorie Bike

50. Synchro Bar Facing Burpees