Workout of the Day

Wednesday GS&C

4 rounds for quality of:
2 Gymnastic Pulls
3 Snatches, pick load

9-7-5 reps, for time of:
Muscle-up/ Up Down + Pull-ups/ Up Down + Ring Row
Snatch

Tuesday GS&C

As many reps as possible in 18 mins of:
20 Box Jumps
20 Sit-ups
6 Dumbbell Box Step-ups *(6-10-14-18-22)
2 Rope Climbs or 6 Strict Knees-to-chests

…
*Continue adding 4 Dumbbell Box Step-ups to each round until time expires.

POST WORKOUT FINISHER

3 rounds for quality of:
15 Dumbbell Pull Overs, pick load
15 Upright Rows, pick load
Alternating Dumbbell Slide, pick load, 1 min

STRENGTH SQUAD
Max Testing Strict Press and DeadLift

Monday GS&C

Deadlift 3-3-3-3-3

Start Moderate and end Heavy.

For Time
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts

Saturday GS&C

Every 1 min for 10 mins, alternating between:
3 Power Snatches, pick load
3 Gymnastic Pulls

Details
Power Snatches- touch and go, start light and build up to or slightly past workout weight
2-3 Gymnastic Pulls- options: jumping Pull-Ups / Pull-Ups / Chest to Bars / Ring Muscle-Ups

For time:
21 Power Snatches, weight 1
21 Pull-ups
15 Power Snatches, weight 2 (add load)
15 Pull-ups
9 Power Snatches, weight 3 (add load)
9 Pull-ups

Friday GS&C

Front Squat 3-3-3-2-2-1

Details
Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy.

For 5 cycles:
AMRAP in 2 mins of:
3 Front Squats (light-moderate load from the floor)
5 Burpee Over Bars

Rest 1 min between each cycle.
For each cycle continue the AMRAP where left off.