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