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