Monday’s Workout
Part 1
3×3 Bench Press
Part 2
EMOM 4
10 Bench Press
20 Calorie Row
EMOM 4
8 Bench Press
15 Calorie Row
EMOM 4
6 Bench Press
15 Calorie Row
Tuesday’s Workout
Part 1
3×3 Sumo Deadlift
Part 2
For Time
50-40-30-20-10
Kettlebell Swings
Sit Ups
Wednesday’s Workout
For Time
4 Minutes
400m Run
Max Bar Muscle Ups
Rest 4 Minutes
6 Minutes
800m Run
Max Bar Muscle Ups
10 Minutes
1 Mile Run
Max Bar Muscle Ups
Thursday’s Workout
Part 1
3×3 Overhead Squats
Part 2
3 Rounds For Time
10 Overhead Squats
50 Double Unders
Friday’s Workout
Part 1
3×5 DB Row
Part 2
5 Rounds For Time
15 Calorie Bike
12 Ring Rows
9 DB Hang Cleans
Saturday’s Workout
Partner WOD
For Time
Complete 200 Burpees
-While one partner works through the burpees the other-
Partner Completes
10 Toes to Bar
8 Handstand Push Ups
6 Weighted Pistol Squats