Monday: Heavy Day

A. 5×3 Snatch Push Press
*rest 2 min between sets
B. 5×3 Overhead Squat
*rest 2 min between sets

 

Tuesday: 4 Rounds for Time

15/12 Cal A/B

3-5 Muscle Ups (Ring or Bar)

12 KBS 32/24

Iron Comp:

A/B: 20/15; MU: 5-7; KBS: same

Iron: as written

Forged:

A/B: 12/8; MU: jumping or transition drills; KBS: 24/16kg

Fitness:

A/B: 10/5; MU: tough pulling movement; KBS: user’s choice

Wednesday: 20 min AMRAP

5 T2B

10 Burpees

15 walking lunges

20 DU

Thursday: 15 min EMOM

1st: 10-14 pistols

2nd: 3-5 strict HSPU

3rd: 25 sec L-sit

Friday: 3 Rounds for Time

3 Push Jerks 185/135

800m run

*18 min time cap

Iron comp: 205/155

Iron: as written

Forged: 165-155/115-105

Fitness: 135/95 Run distance: user’s choice (5 min or less to complete the distance)

Master’s: 115/75 *run distance: user’s choice (5 min or less to complete the distance)

Saturday: Team Workout

Double DT + Rowing

12 rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Partner 1 completes 1 round of DT

Partner 2 rows for Calories

Iron Comp: 155/105

Iron 135/95

Forged: 115/75

Fitness: 95/55

2 scores: total time and total calories