Monday’s Workout
Part 1
Semifinals Barbell Complex
3 Cleans + 2 Front Squats + 1 Split Jerk
Part 2
AMRAP 12
3 Cleans
3 Front Squats
3 Push Jerks
250m Row
Tuesday’s Workout
Part 1
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
Part 2
3 Rounds Not For Time
100m Suitcase Carry R/L
60s Plank
100m Farmers Carry.
30s One Arm PlankR/L
Wednesday’s Workout
Part 1
3×5 Weighted Pull Ups
Part 2
Half Murph
10 Rounds For Time
5 Pull Ups
10 Push Ups
15 Air Squats
200m Run
**Wear a vest if you have it**
Thursday’s Workout
Part 1
3x5e Front Rack Rear Foot Elevated Split Squat
Part 2
For Time
75 Box Step Ups
25 Calorie Row
50 Box Step Ups
50 Calorie Row
25 Box Step Ups
75 Calorie Row
Friday’s Workout
Die Hard with a Vengeance
For Time
40/32 Calorie Bike
20/16 Bar Muscle Ups
10 Overhead Squats
(5 Minute Cap)
At the 15 Minute Marker
Don’t Step Me Now
AMRAP 2
15 C2B Pull Ups
15/10 Calorie Bike
Max Snatches
2 Minute Rest
**Complete at 60 Snatches**
(4 Round Cap)
Saturday’s Workout
Part 1
3×5 Dumbbell Bench Press
Part 2
3 Rounds Each
10 DB Bench Press
25 GHD Sit Ups
400m Run