Monday’s Workout
Part 1
15 Minute Strict Muscle Up Practice
Part 2
3 Rounds For Time
7 Ring Muscle Ups
21 DB Snatch
Tuesday’s Workout
For Time
1000m Row
50 GHD Sit Ups
1000m Row
35 GHD Sit Ups
1000m Row
20 GHD Sit Ups
Wednesday’s Workout
Part 1
3×1 Push Press
Part 2
3 Rounds For Time
400m Run
30 Air Squats
20 Push Press
Thursdays’s Workout
Part 1
3×1 Power Clean
Part 2
AMRAP 8
10 Power Cleans
15 Bar Facing Burpees
Friday’s Workout
For Reps
30s KB Thrusters
60s Rest
30s Row For Calories
60s Rest
Saturday’s Workout
Part 1
3×3 Overhead Lunge
Part 2
Partner 1
Bike For Distance
Partner 2
3 Rounds
30 Walking Lunge
15 Pull Ups
Switch when partner 2 completes 3 rounds